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Can I Train Back After Biceps Day? Know the Answer!

Training your back immediately after a biceps workout is risky due to potential muscle fatigue. 

Fatigued biceps might compromise your performance during back exercises, hampering gains. 

Moreover, tired muscles are more prone to form errors, increasing the risk of injuries. Prioritize muscle recovery by allowing adequate rest before targeting different muscle groups.

Read the article and explore more things related to this topic.

The Facts/Truth of Training Back After Biceps Day – Why it’s not Recommended

Training Back After Biceps Day

Ultimately, the decision to train your back after a biceps workout should be based on how your body responds. 

But first, you should know the negative impacts of training back after biceps day.

Muscle Recovery

Both biceps and back workouts involve the use of your arms, so training your back immediately after a biceps workout might impact your performance due to muscle fatigue. 

It’s essential to ensure adequate recovery time for your biceps before engaging in another workout that heavily involves them.

Overlapping Muscles

Many exercises that target the back also engage the biceps to some extent, and vice versa. 

For example, rows and pull-ups are back-focused exercises that also involve the biceps. If you’re planning to train back right after the biceps, choose exercises that minimize overlap to avoid overloading the muscles.

Mental Fatigue

After an intense biceps workout, you might also experience mental fatigue. This can affect your focus, motivation, and ability to perform back exercises with proper technique and dedication.

Form Compromise

Fatigued muscles are more prone to form breakdown. When you’re performing exercises that require proper technique, such as rows or deadlifts, a compromised form can lead to injuries. For instance, when your biceps are tired, you might unintentionally rely more on your back muscles, increasing the risk of straining them.

Increased Injury Risk

Training with tired muscles increases the chances of overexertion and poor form, which can lead to strains, sprains, or more serious injuries.

Inadequate Recovery

Your muscles need time to recover after a strenuous workout. Working your back immediately after biceps may not allow your biceps sufficient time to recover. Over time, inadequate recovery can lead to overuse injuries and hinder overall muscle growth.

Central Nervous System Fatigue

Intense workouts, especially involving large muscle groups like the back, can place stress on the central nervous system. Pairing this with fatigued biceps might amplify this stress, leading to excessive fatigue and potentially compromising your immune system and overall well-being.


Split Routine

Many people follow a split routine where they target different muscle groups on different days. This allows for more focused training and adequate recovery. 

For example, you might have a “pull day” where you focus on exercises that engage the back muscles and a separate day for biceps-specific exercises.

Alternating Intensity

If you choose to work on back muscles immediately after biceps, consider alternating the intensity. 

For instance, if your biceps workout is heavy and intense, you might opt for lighter, more controlled exercises for your back.


Over time, your body adapts to training stimuli. To continue making progress, consider varying your workout routine, including the order of exercises. 

This can help prevent plateaus and provide a new stimulus to the muscles.

Back and Biceps Day Routine Based on Split Training

Back and Biceps Day Routine Based on Split Training

Here are a few common split routines and how individuals might choose to incorporate a back and biceps workout – 

Push-Pull-Legs (PPL) Split

Option 1

Have a separate day for the back and biceps within the “pull” portion of the split. This allows you to dedicate an entire workout to these muscle groups, ensuring you have ample energy and focus for both.

Option 2

Place the back workout on the same day as the legs (push-pull-legs-pull). This can work well if you want to prioritize both your back and legs while giving your biceps a bit more recovery time.

Upper-Lower Split

Option 1

Include back and biceps on one of the upper body days. This allows you to work on both muscle groups together and provides more recovery time before your next upper body day.

Option 2

If you have two upper-body days in your split, you can dedicate one to the back and biceps. This spreads the workload and allows for focused training.

Classic Body Part Split (e.g., Chest/Triceps, Back/Biceps, Legs, Shoulders)

Option 1

Follow the classic approach with a dedicated back and biceps day. This is a common choice for those who want to prioritize these muscle groups.

Option 2

If you have specific goals for other muscle groups, you can pair back with a muscle group that doesn’t heavily involve the biceps. For example, pairing back with shoulders allows your biceps to recover better before the next biceps-focused workout.

Full Body Split

Option 1

If you’re doing full-body workouts, consider having a back and biceps focus in one of your sessions. However, be mindful of fatigue from other exercises within the same workout.

Option 2

Distribute back and biceps exercises throughout your full body sessions, but prioritize them in the session following a rest day for maximum energy and performance.

Key Note

Remember, the effectiveness of any split routine depends on your goals, recovery ability, and overall workout structure. It’s also important to listen to your body and adapt your routine as needed. For those who prioritize biceps and back development, having a dedicated day or pairing them strategically can be beneficial.

Best Workout for Post-Biceps Workout Day

There are lots of perfect workouts after biceps day that you can perform. Here we have listed some of them for your convenience. Hence, check them out for better options.


Deadlifts are a fundamental compound exercise renowned for their ability to target numerous muscle groups simultaneously. 

This movement involves lifting a barbell from the ground, engaging the lower back, glutes, hamstrings, and core. Deadlifts promote overall strength, muscle growth, and improved posture. 

By challenging both the upper and lower body, they offer a comprehensive workout. It’s crucial to maintain proper form to prevent injury. 

Conventional Deadlifts

Lift a barbell from the ground, engaging your posterior chain for a full-body challenge.

Romanian Deadlifts

Emphasizes hamstrings and glutes with a focus on hip hinge movement.

Sumo Deadlifts

A wider stance places more stress on the inner thighs and engages the lower back and hips.

Trap Bar Deadlifts

Easier on the lower back, involving more quadriceps activation.

  • Pull-ups/Chin-ups

Pull-ups and chin-ups are bodyweight exercises that emphasize upper body strength. Pull-ups involve gripping a bar with your palms facing away and targeting the lats, upper back, and biceps. 

Chin-ups, with palms facing you, engage the same muscles while placing more emphasis on the biceps. Both exercises also engage the core for stability. 

They’re excellent for building upper body strength, enhancing grip, and promoting muscular definition in the back and arms.

  • Rows

Rows are essential strength-building exercises that primarily target the upper back muscles, including the lats, rhomboids, and traps. These movements involve pulling a weight towards your body, simulating actions like rowing a boat. Rows help correct imbalances, improve posture, and enhance upper body strength.

Engaging various back muscles, and rows contributes to a well-rounded physique and can be effective for both muscle development and functional fitness. 

Bent-Over Barbell Rows – Engages the upper back while also working on grip strength.

T-Bar Rows – Utilizes a T-bar machine for a different range of motion and back engagement.

Seated Cable Rows – Provides controlled resistance, focusing on squeezing the back muscles.

Single-Arm Dumbbell Rows – Allows unilateral work to correct muscle imbalances.

  • Lat Pulldowns

Isolation exercise to target the lats and upper back muscles.

Wide-Grip Lat Pulldowns – Targets the outer lats for a wider back appearance.

Close-Grip Lat Pulldowns – Focuses on the inner lats and mid-back muscles.

  • Face Pulls

A shoulder-friendly exercise to work the rear deltoids and upper back.

Face Pulls with Rope – Helps improve posture and balance out the shoulder muscles.

  • Leg Press

A compound lower body exercise that targets the quadriceps, hamstrings, and glutes while sparing the upper body.

Leg Press Machine – This allows you to lift heavy weights safely, promoting lower body strength and muscle growth.

  • Shoulder Press (Overhead Press)

A shoulder-dominant exercise that works the deltoid muscles and triceps.

Barbell Shoulder Press – Pressing a barbell overhead engages the entire shoulder complex and stabilizes muscles.

  • Hammer Curls

An alternative to traditional curls, hammer curls target the brachialis and brachioradialis muscles of the forearms, along with the biceps.

Hammer Curls with Dumbbells – The neutral grip promotes balanced development and forearm engagement.

Train Your Back and Biceps on the Same Day!

Training your back and biceps on the same day can be an effective approach if structured thoughtfully. This approach allows you to work on pulling movements that engage both muscle groups. However, keep a few principles in mind to maximize your workout’s efficiency and prevent overtraining

Exercise Order

Start with compound exercises that target both the back and biceps simultaneously, like pull-ups or rows. Then, move on to more isolation exercises that focus on specific muscle groups.

Compound Movements

Pull-ups, chin-ups, rows, and lat pulldowns are great starting points. These exercises provide a foundation for both back and biceps development.

Isolation Exercises

Include bicep isolation exercises like curls after your compound movements. This ensures you adequately fatigue the targeted muscles.

Volume and Intensity

Manage your workout volume and intensity to prevent overtaxing your muscles. Aim for a balance that challenges your muscles while allowing for proper recovery.

Form and Technique

Maintain proper form throughout your exercises to reduce the risk of injury. Fatigued muscles can compromise form, so be extra attentive.

Rest and Recovery

Allow sufficient time between sets and exercises to recover adequately. Also, provide ample rest between workouts to prevent overtraining.


Rotate exercises to avoid plateaus and continuously challenge your muscles. Incorporate different grip widths and angles for variety.

Nutrition and Hydration

Support your workout with proper nutrition and hydration to aid recovery and performance.

How You Can Benefit from Working Biceps and Back Same Day?

Working biceps and back on the same day offers several benefits. And these can enhance your workout efficiency and overall fitness progress. Here are some crucial benefits listed.

Muscle Synergy

Many back exercises also engage the biceps to some extent. Combining these muscle groups on the same day allows for a more synergistic workout, optimizing muscle recruitment and overall effectiveness.

Time Efficiency

Training both muscle groups in a single session can save time and help you maintain a consistent workout routine, especially if you have a busy schedule.

Compound Movements

Pulling movements like rows and pull-ups inherently involve both the back and biceps. Combining them allows you to capitalize on compound exercises that work multiple muscles simultaneously.

Effective Warm-Up

Biceps exercises can serve as an effective warm-up for your back muscles, and vice versa. This can enhance blood flow to the muscles and prepare them for heavier lifting.


Alternating between back and biceps exercises provides active recovery for each muscle group. This variation can reduce the risk of overuse injuries and prevent plateaus.

Metabolic Effect

Engaging multiple muscle groups in a single workout can lead to higher metabolic demand, potentially aiding in fat loss and calorie burning.

Circuit Training

Combining back and biceps exercises in a circuit format can add a cardiovascular element to your workout, improving endurance and cardiovascular health.

Mind-Muscle Connection

Training both muscle groups in one session can help you establish a strong mind-muscle connection, enabling better control and engagement of the targeted muscles.

Rest Days

Consolidating muscle groups can free up more rest days, allowing individual muscles more recovery time between workouts.

Scheduling Flexibility

If your workout schedule is limited, combining muscle groups enables you to work on each area effectively without having to devote separate days to them.

Is It Okay to Train Biceps Again After They’ve Already Been Worked?

It is generally fine to train biceps again after they’ve already been worked, without the risk of losing muscle quickly. Incorporating different exercises and intensities in subsequent workouts allows for better muscle growth and overall development. Remember to prioritize adequate rest and recovery to maximize gains and avoid overtraining.


Q1: How Long To Wait After A Bicep Workout?

The amount of time you should wait before working on your back muscles after a bicep workout can vary based on factors like your fitness level, recovery ability, and the intensity of your workouts. However, a general guideline is to allow around 48 hours of rest before targeting the same muscle group again.

Q2: How Often Should You Train Your Biceps and Back On The Same Day?

It depends on your overall workout plan and recovery capacity. Training back and biceps together 1-2 times a week can be effective. 
Allow at least 48 hours of rest before targeting these muscle groups again.

Q3: Is There a Specific Order You Should Follow When Performing Biceps And Back Exercises In The Same Workout?

Yes, start with compound back exercises that engage both muscle groups, like rows or pull-ups, as they require more energy and effort. 
Then, move on to isolation exercises like curls to target the biceps specifically. This order optimizes overall performance and minimizes the risk of fatigue compromising form.

Final Verdict

Crafting a well-balanced workout routine that takes into account the recovery needs of different muscle groups is vital for achieving optimal fitness outcomes. This is why it’s essential to know “Can you train after biceps day.” After a biceps-focused workout day, selecting exercises that target other areas of your body is crucial to allow proper recuperation while maintaining consistent progress. 

Deadlifts, pull-ups/chin-ups, rows, and various other workouts presented here offer a holistic approach to building strength, muscle definition, and overall functional fitness.

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About Ben Adler

I'm Ben, a passionate fitness enthusiast on a mission to help you achieve your fitness goals. With a love for lifting and building a well-rounded physique, I founded Swole Class to provide beginners with the guidance and knowledge they need to navigate the gym and embrace a healthier lifestyle. Join me on this journey as we unlock our potential and inspire greatness together. Learn more about me

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