Torch Your Upper Body with This 4-Exercise Workout on Your Next Back and Biceps Day
Only have 20 minutes for your upper body day? No problem.
Reported by Women's Health Magazine.
Back and biceps training is one of those non-negotiables that too many people sideline in favor of mirror muscles. Here's the case for reconsidering: your back supports your spine, and your spine is the foundation of literally every movement you make. "All movement derives from your spine, and if your back muscles are weak, your spine is going to move more than it should, leading to injuries and back pain," Meghan Voell, CPT, ACE-certified personal trainer, said according to Women's Health Magazine. Skipping back day isn't just a missed opportunity — it's a setup for problems.
The back-and-biceps pairing also makes strategic sense. Both muscle groups are primary movers in any pulling motion, and according to Samantha Rothberg, CSCS, founder of Samantha Rothberg Fitness, training them together means they "work synergistically to execute the movement" — maximizing effectiveness and efficiency in one session. Think of it as your pull day: purposeful, powerful, done.
The 4-Move Routine That Gets It Done in 20 Minutes
Complete each exercise fully — all sets and reps — before moving to the next. Rest one to two minutes between sets. Pull-ups lead the lineup for good reason: they recruit nearly every muscle above the waist. Aim for 3–4 sets of 4–6 reps, and use a resistance band or assisted machine while you build strength — no shame in the modification. Follow with alternating bent-over rows (3 sets of 6–8 reps per side), which zero in on the lats, rhomboids, and traps while your core works overtime to hold the hinge position. Rothberg notes the alternating pattern specifically demands more stabilization than a standard row. Next, reverse flys (3 sets of 8–10 reps) target the often-neglected rear deltoids — the muscle group responsible for shoulder stability and upper-back strength. Finish with biceps curls, 3 sets of 12–15 reps. Classic for a reason, says Rothberg: they build both definition and grip strength, which carries over into everything from deadlifts to carrying groceries.
A strong back isn't about aesthetics — it's about moving through your life without breaking down, and four exercises is a completely reasonable ask.
Read the original at Women's Health Magazine.
