In fact, with just a pair of dumbbells, you can perform a super effective routine that targets those key muscles: the back (lats, rhomboids, traps) and the biceps. This 6-exercise routine is ...

Achieving a sculpted upper body requires a balanced approach to strength training, and a focused back and bicep workout ...

If you're more advanced, Samuel says that you can build out a routine that's composed of six or seven exercises total: three to four moves targeting the back muscles, two hitting the biceps ...

For a full back an bicep workout routine, perform 10 reps of each exercise and perform for a total of 3 rounds. This is a stretch to start off your workout routine. Start in a plank position with ...

But the biggest perk of adding back and biceps exercises to your routine may be that doing so protects your spine. "All movement derives from your spine, and if your back muscles are weak ...

If you're more advanced, Samuel says that you can build out a routine that's composed of six or seven exercises total: three to four moves targeting the back muscles, two hitting the biceps ...

Credit: Getty Images If you need some inspiration for your next back and bicep workout, allow us to inspire you with this 20-minute session you can do without having to head to the gym.

This plan gives each muscle group the attention it deserves while allowing proper recovery time: Monday is all about the pull muscles, we’re talking back and biceps. Tuesday focuses on legs, ...

This includes movements such as rows, shrugs and curls that target the muscles in the back, biceps and forearms. By regularly incorporating pull exercises into your fitness routine, you can ...