Bicep + Back Day

Arm Workout to Build Strength & Sculpted Definition

If you're looking to strengthen and shape your arms, this routine is a perfect mix of curls, rows, and focused isolation work. It targets your biceps, triceps, forearms, and upper back for a complete upper-body pump. Grab your dumbbells and follow along!

🔥 The Workout

1. 2 Hammer Curls + 2 Cross-Body Curls

Start with a combo move to challenge your grip strength and hit the biceps from multiple angles. Hammer curls work the long head of the bicep, while cross-body curls fire up the brachialis.

2. Row + Curl

A powerhouse move that strengthens your back and biceps at the same time. Keep your core tight and lift through your elbow.

3. Wide Row

Shift your grip wider to engage your rear delts and upper back. This variation improves posture and adds shoulder stability.

4. Flat Curl

A classic curl with palms facing up. Keep your elbows tucked and control the lowering phase to get the most out of the movement.

5. Seated Hammer Curl

Sitting removes momentum, forcing the biceps to do the work. Great for building strength and clean form.

6. Seated Row

A simple, effective pulling exercise to strengthen the entire back. Focus on squeezing your shoulder blades.

7. Seated Concentration Curl

One of the best isolation movements for biceps. Slow reps here will give you major muscle engagement.

8. Supinated Row

With palms facing up, this row hits the biceps even harder. Keep your elbows tight to engage both arms and back.

9. Alternating Curl

Finish strong with alternating reps. This helps even out imbalances and builds endurance.

💪 Final Tips

• Aim for 10–12 reps per exercise or 30–40 seconds of work.

• Complete 2–4 rounds, resting as needed.

• Keep every movement controlled—quality over speed.

• Pair this routine with shoulder or back workouts throughout the week for balanced upper-body strength.