Can I Do Biceps After Back Day? Everything You Need To Know

can i do biceps after back day?

Can I Do Biceps After Back Day? Everything You Need To Know

Are you struggling with the question of whether to train your biceps the day after an intense back workout? You’re not alone! Many fitness enthusiasts and weightlifters face this dilemma as they strive to optimise their workout routines while avoiding the pitfalls of overtraining.

In this blog post, we’ll delve into the interconnected nature of bicep and back workouts, weighing the pros and cons of training biceps the day after back day. Additionally, we’ll explore alternative workout schemes and discuss factors that might influence the best approach for you, so you can make an informed decision about your workout routine.

Get ready to gain valuable insights to help you build a sustainable and effective fitness program that promotes overall well-being and helps you reach your goals.

Can I Do Biceps After Back Day?

The question of whether it’s appropriate to train biceps after back day depends on a variety of factors, such as personal recovery time, fitness level, training goals, and exercise selection and intensity. There are arguments in favour of this approach, such as giving the biceps time to recover before directly targeting them, which may lead to increased muscle growth. However, potential drawbacks must also be considered, including the risk of overtraining and reduced overall strength during bicep workouts. To determine the most suitable strategy, it’s essential to understand the relationship between bicep and back workouts, explore alternative workout schemes, and consider your unique circumstances and preferences. By doing so, you can create a workout routine that is both effective and sustainable, allowing you to achieve your fitness goals while maintaining overall well-being. Ultimately, the decision to train biceps after back day will depend on your individual needs and how your body responds to different workout routines.

The Relationship Between Bicep and Back Workouts

First, let’s understand the involvement of biceps in back exercises. The biceps are responsible for flexing the elbow and play a secondary role in pulling movements, such as rows and pull-ups. This means that when you’re working your back, you’re also engaging your biceps to some extent.

Understanding muscle groups and their functions is crucial for designing effective workout routines. By knowing which muscles are involved in each exercise, you can create a balanced program that targets all major muscle groups and allows for adequate recovery time.

Pros and Cons of Training Biceps After Back Day

The decision to train biceps after back day comes with both advantages and disadvantages. On the positive side, allowing your biceps to recover before directly targeting them could help prevent overtraining and reduce the risk of injury. 

Additionally, some fitness experts suggest that working your biceps the day after back day might lead to increased muscle growth because the biceps are already partially fatigued and could respond better to further stimulation.

On the other hand, there are potential downsides to this approach. Training your biceps the day after back day could increase the risk of overtraining if they are still fatigued from the previous workout. Furthermore, your biceps might not be fully recovered, which could result in reduced performance and a higher risk of injury.

Lastly, if your biceps are still feeling the effects of the previous day’s workout, you might experience a decrease in strength during your bicep exercises.

To address the issue of whether to train biceps after back day, consider these alternative workout options:

Back and Biceps on the Same Day

Incorporating both back and bicep exercises into the same workout session is an effective way to target both muscle groups without overtraining. By doing so, you can optimise your training regimen and make it more efficient, ultimately reducing the number of days you spend at the gym.  

For example, you could start your workout with compound back exercises such as deadlifts or bent-over rows, which engage both your back and bicep muscles. Follow these with isolation exercises like bicep curls or hammer curls to further target your biceps. Additionally, incorporating exercises like pull-ups and seated rows can engage both muscle groups simultaneously, ensuring a well-rounded and balanced workout.

By combining back and bicep exercises in a single session, you can maximise your training efforts while still allowing for adequate recovery time between workouts.

Splitting Back and Biceps Workouts with a Rest Day

Scheduling a rest day between your back and bicep workouts is another approach that can help ensure both muscle groups receive adequate recovery time. By allowing your body to rest and recover, you can reduce the risk of overtraining and improve overall performance.

For example, you could structure your workout week as follows: On Monday, focus on back exercises such as pull-ups, lat pulldowns, and T-bar rows. Then, take a rest day on Tuesday to allow your muscles to recover. On Wednesday, target your biceps with exercises like standing barbell curls, preacher curls, and concentration curls.

By incorporating a rest day between your back and bicep workouts, you give your muscles the necessary time to repair and grow, ultimately maximising your gains and reducing the risk of injury.

Related: Are Dips Effective For Building Triceps?

Alternating Between Heavy and Light Bicep Exercises

An alternative method to balance your bicep workouts is to alternate between heavy and light bicep exercises. On back day, you can incorporate heavy bicep exercises that challenge your muscles and promote strength gains. For instance, you could perform standing barbell curls, weighted chin-ups, or heavy dumbbell curls during your back workout.

The following day, focus on lighter bicep exercises that still stimulate the muscle but with less overall intensity. Examples of lighter bicep exercises include resistance band curls, cable curls, or high-repetition sets of lighter dumbbell curls. By alternating the intensity of your bicep workouts, you can effectively engage your biceps without overworking them or compromising recovery.

This approach not only helps prevent overtraining but also provides variety in your workout routine, keeping it engaging and enjoyable while promoting muscle growth and strength.

Factors to Consider When Designing Your Workout Routine

When designing your workout routine, consider these factors to determine whether training biceps after back day is the right approach for you:

Personal Recovery Time: Recovery time varies from person to person. Pay attention to how your body feels and adjust your workouts accordingly. Some individuals might require more rest between workouts, while others can recover more quickly.

Fitness Level: Beginners typically need more recovery time between workouts, as their bodies adapt to the new stress placed on the muscles. In contrast, experienced lifters may be able to handle more frequent training sessions.

Training Goals: Your primary goals, such as hypertrophy (muscle growth) or strength, will influence your workout frequency and exercise selection. For example, if your goal is hypertrophy, you might prioritize higher volume workouts with moderate weights, whereas strength-focused training may involve heavier weights with lower repetitions.

Time Constraints: The amount of time you can dedicate to workouts will impact the most practical approach to your training schedule. If you have limited time, you might need to combine muscle groups in a single workout or opt for shorter, more intense sessions.

Exercise Selection and Intensity: The types of exercises you choose and the intensity of your workouts will also play a role in determining whether training biceps after back day is appropriate. High-intensity exercises may require more recovery time, while lower-intensity exercises might allow for more frequent training sessions.

Regardless of the chosen routine, follow these tips to make the most of your bicep and back workouts:

Proper Warm-up and Cool-down: Begin your workout with dynamic stretching and light cardio to warm up your muscles, and end with static stretching to cool down. This helps prevent injuries and improve performance.

Progressive Overload: To promote muscle growth and avoid plateaus, gradually increase the weight, volume, or intensity of your workouts over time.

Adequate Nutrition and Rest: Support muscle recovery and growth by fueling your body with the right nutrients and getting enough sleep.

Monitoring Progress: Keep track of your progress and make adjustments to your routine as needed to ensure that your workouts remain effective and that you continue to make gains. For example, if you notice that your strength is plateauing, consider changing your exercise selection or incorporating more rest days.

By taking these factors into account and following the tips provided, you can design a workout routine that is tailored to your individual needs and goals, ensuring optimal results and minimising the risk of overtraining.

can i do biceps after back day


Should I do biceps on back day?

Yes, you can do biceps on back day. Many back exercises, such as pull-ups and rows, already engage your biceps to some extent. Adding bicep-focused exercises, like curls, can help you target both muscle groups in a single workout session, making it more efficient.

Can I do biceps and triceps after back day?

While it’s possible to do biceps and triceps after back day, it’s important to consider your recovery time and overall training goals. If you have adequate recovery time and are not at risk of overtraining, you can perform biceps and triceps exercises on consecutive days.

Is it OK to train back and biceps?

Yes, it’s OK to train back and biceps together. In fact, combining these muscle groups in one workout session can be efficient and effective, as many back exercises also engage the biceps.

What should I workout after back day?

After back day, you can focus on other muscle groups, such as chest, shoulders, legs, or core. This allows your back and biceps to recover while you target different areas of your body.

What day should I hit biceps?

The ideal day to hit biceps depends on your workout schedule, recovery time, and training goals. Many people choose to train biceps on the same day as back, while others may train them the following day or incorporate a rest day in between.

What muscles should I hit on back day?

On back day, you should target muscles such as the latissimus dorsi, rhomboids, trapezius, and erector spinae. You can also include bicep exercises to complement your back workout.

Should I train biceps or triceps on back day?

It’s more common to train biceps on back day since many back exercises also engage the biceps. However, you can experiment with different workout combinations to find what works best for you.

Should I work back and biceps on the same day?

Yes, you can work back and biceps on the same day. This approach is efficient and effective, as it allows you to target both muscle groups in a single workout session.

Can I train back and biceps every other day?

Training back and biceps every other day may not provide enough recovery time, increasing the risk of overtraining. It’s generally recommended to allow at least 48 hours of rest between training the same muscle group, but individual recovery times may vary.

Why do people train back and biceps together?

People often train back and biceps together because many back exercises also engage the biceps, making it an efficient and effective way to target both muscle groups in a single workout session. This approach can save time and help you maximise your training efforts.

Related: Will My Arms Grow Enough Only Doing Compound Exercises?

Final Thoughts…

Deciding whether to train biceps after back day depends on factors such as personal recovery time, fitness level, training goals, and exercise selection. It’s crucial to consider these aspects when designing a workout routine that fits your needs and objectives.

There are several approaches to including biceps and back workouts in your routine, each with its benefits and drawbacks. Training biceps the day after back day can potentially lead to increased muscle growth, but also poses the risk of overtraining. Alternative workout schemes include combining back and bicep exercises on the same day, splitting workouts with a rest day, or alternating between heavy and light bicep exercises.

To maximise the effectiveness of your bicep and back workouts, follow best practices like proper warm-up and cool-down, progressive overload, adequate nutrition and rest, and monitoring progress. Regularly assess your progress and adjust your routine as needed.

Ultimately, listening to your body and adjusting your workouts is essential. Recovery time varies among individuals, and some might need more rest between workouts than others. By considering various factors, experimenting with workout schemes, and following best practices, you can find the optimal approach for incorporating biceps and back workouts into your routine, helping you achieve your fitness goals more efficiently.

When do you work your biceps in relation to your back and have these tipped helped? Share your thoughts in the comments below!

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Until next time, all the best…


Founder – Sport CBDs

Featured Image Attribution – Image by fxquadro on Freepik

Other Image Attribution – Image by fxquadro on Freepik

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