Can I Train Biceps Before Back Workout? Answers Here
Are you planning a workout routine that involves both the back and biceps? If so, it’s important to understand the best order in which to perform these exercises.
While some say that training biceps before your back can be beneficial for muscle growth, others argue that this could hinder your performance.
It’s a question that splits opinions, due to everyone’s personal preferences and workout routines. To help you decide what works best for you, let’s dive into the pros and cons of starting your workout with bicep curls.
Can I train biceps before back workout?
This is a curious question, considering that any time you engage your back muscles for a workout, the biceps will be activated as an assisting muscle group. When we pull an object, our biceps will contract and move to bring the object closer to us. This is why it’s important to understand the potential benefits and drawbacks of training your biceps before your back. The most obvious benefit of training biceps before your back is that it can save time in the gym, as you can work both muscles simultaneously. Another potential benefit is that training biceps before your back allows you to build up strength and endurance in the muscles without exhausting them too quickly. This can be especially beneficial for people who are new to working out or need extra help with form and technique. However, most argue that training biceps before a back workout is not the optimum way to go. To achieve maximum results, you should allow 48 hours of rest between bicep and back exercises as this allows both sets of muscles to rest and recover, reducing the risk of injury or fatigue. If this applies to you then separate workouts are more suitable or train them after your back session. Whichever approach you choose, it’s important to listen to your body and adjust accordingly.
Deciding whether to train your biceps before your back workout isn’t necessarily an easy decision to make, let’s find out why…
Muscle size
Initially, it’s important to remember that our biceps are a small muscle group while our back is much larger. When we first target the biceps with exercise, there is an increased risk of exhaustion due to their inability to endure intense activity for as long as more substantial muscles like those in your back.
All pulling exercises require a certain amount of bicep engagement, so there’s no getting away from it. This can mean that the biceps are already tired before the back workout even begins, which could limit your performance and reduce the effectiveness of your training.
However, the other trade of thought is that if your goal is to build muscle size, then it’s important to consider the order in which these exercises are performed. Training your biceps first will allow them to become activated and primed for proper movement when it comes time for back exercises.
This can help to ensure that the biceps are adequately stimulated during back exercises, thus increasing the chances of overall muscle growth.
What are your goals?
The type of workout you choose ultimately depends on your goals. For example, if you are aiming to increase the size and strength of your biceps, then pre-exhausting them with curl exercises may be beneficial.
On the other hand, if your goal is focused more on developing back muscles and strengthening your core, then separate workouts may be more appropriate.
Some people may find it beneficial to work their biceps and back together in a single workout, while others may find it more beneficial to split their workouts into separate days. However, at the end of the day, your decision should come down to what works best for you and your goals.
Strength, endurance & recovery
Training your biceps before a back workout can also be beneficial for those looking to build strength and endurance in their muscles.
Pre-exhaustion with curl exercises can help to increase the intensity of back workouts without putting too much strain on the muscles.
This can help to ensure that you don’t experience fatigue too quickly and can maintain a good level of performance throughout your workout.
At the same time, it’s important to remember that pre-exhausting the biceps may limit your ability to perform certain back exercises correctly.
Rest is a key factor in any successful muscle-building program. Too much activity without adequate rest periods can lead to injury or fatigue. Training your biceps before a back workout can be beneficial if you allow at least 48 hours of rest between exercises.
This is crucial as it allows both sets of muscles to recover, reducing the risk of injury or fatigue while still allowing you to make the most out of your workouts.
Bicep fatigue
Some suggest that you should always train the larger muscle group over the smaller counterpart to avoid fatigue and ensure you can perform the exercises correctly.
That being said, training your biceps before a back workout may not be the ideal choice for those looking to focus primarily on strengthening their back and core muscles. This is because by pre-exhausting your biceps, there’s an increased risk of them becoming fatigued before the back workout even begins.
This can have a detrimental effect on your ability to perform the exercises correctly and may limit the effectiveness of your strength-building program.
Bicep fatigue can also be a problem for those who are looking to increase their overall muscle size. If the biceps become overly fatigued during exercises, it can limit the amount of stimulation they receive and may even prevent them from growing at all.
Pre-exhaustion
Some have the trade of thought that pre-exhaustion of the biceps can help to increase the intensity and effectiveness of back workouts.
By training your biceps before a back workout, you allow them to become properly activated and ready for action when it comes time for exercises such as pull-ups, rows and other compound movements that rely on both muscle groups.
However, it’s important to remember that pre-exhaustion of the biceps can have its drawbacks. If you overwork the muscles before a back workout, they may become too fatigued to properly stimulate your back and core muscles during exercise.
Let’s not forget, there’s pre-exhaustion and light bicep work before a back workout, which can be beneficial, as long as you are mindful of fatigue and make sure to rest properly between exercising your biceps and back.
Related: Why can’t I feel my biceps while doing bicep curls?
Pulling movements
As we mentioned earlier, when working your back, your biceps will inevitably be engaged.
This means that regardless of whether you focus on bicep training before or after a back workout, these muscles will always be at the forefront of any pulling exercises.
Therefore, it’s important to make sure that your biceps are strong and conditioned enough to take on the load of any pulling exercises to ensure optimal performance.
Certain back exercises, although the biceps are engaged shouldn’t really trouble them if you are doing the exercise correctly.
For example, a lat pulldown is a compound exercise that primarily targets the lats although the biceps are engaged during the movement. If your form is correct your biceps should not be overly fatigued during this exercise.
If they are, then your form needs a little attention. However, if you have pre-exhausted your biceps your grip on the bar may not be as strong as it needs to be, leading to improper form.
Programming change
There’s the trade of thought that you should train your biceps after a back workout to fully engage the muscles and ensure that all exercises are performed correctly.
By training your biceps afterwards you allow them to become properly activated, which can help to increase their strength and contribute towards overall muscle growth.
Alternatively, some suggest that it may be beneficial to train biceps on another day completely. This gives the biceps more time to recover and also allows you to focus entirely on strengthening your back muscles during your back workout.
Ultimately, it comes down to personal preference and what works best for you. Some people may find pre-exhausting their biceps helpful while others may prefer training them afterwards or on another day.
Exceptions to rule
No matter which approach you take, it’s important to remember that there are some exceptions to the rule.
For instance, if you’re dealing with an injury or have limited mobility in your arms or shoulders then it may be beneficial to focus on light bicep work before a back workout in order to warm up and prepare the muscles.
You might also be the type of person that does prefer to work their biceps before their back and that is ok. Everyone has a different approach to training and as long as you understand the potential benefits and drawbacks of each option then you should be able to make an informed decision about which works best for you.
Remember that by training your biceps before your back, you can save time and energy while still making sure to cover all the important areas during workouts. You’ll reduce sets/exercises needed and be able to focus on other aspects of working out, ultimately spending less time in the gym overall.
Where is your focus?
Finally, if your biceps mean that much to you, then why don’t you just dedicate a specific day to training your biceps and back separately?
This way you can really focus on developing strength and size in both areas, without the risk of overworking either muscle group.
At the end of the day, it’s important to consider your goals and tailor your workouts accordingly. Whether you choose to train your biceps before or after a back workout is up to you – just make sure you’re aware of the potential benefits and drawbacks.
Doing this will ensure that you get the most out of your workouts and make the most efficient use of your time in the gym.
Related: Forearms hurt doing Barbell Curls?
Final thoughts…
In short, there is no one-size-fits-all answer when it comes to training biceps before a back workout.
Ultimately, your final decision should be based on what works best for you and the fitness goals that you have set. Do not forget to take into consideration all of the advantages and disadvantages associated with training biceps before back so that you can come to a knowledgeable conclusion and get maximum results. Good luck!
Do you train your biceps before back workouts and have these tips helped? Let me know in the comments below!
