OnionPatchLats
14 effective sets in this workout
50-Minute Back and Biceps Workout
A back-and-biceps pull workout built around rows, vertical pulling, and enough direct arm work to round out the session.
50 min
Pull
Intermediate
Lats, Biceps, Scapular Retractors
Equipment Required
DumbbellWeight BenchPull Up Bar
Who this workout is for
- Lifters running pull or upper-lower splits
- People wanting more back thickness and arm volume
- Anyone training in a gym or home gym with pulling options
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 5 Day Push Pull Legs Workout Program.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
50-minute hypertrophy pull workout with extra emphasis on Lats.
- Built for a pull training day.
- Designed around 50-minute sessions.
- Intermediate-friendly exercise density with practical rest periods.
- Extra emphasis on Lats.
- Starts with a 3-set pre-exhaustion slot for Lats.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Biceps
10 effective sets in this workout
Rear Delts
8 effective sets in this workout
Triceps
6 effective sets in this workout
Chest
6 effective sets in this workout
Scapular Retractors
5 effective sets in this workout
Middle Delts
5 effective sets in this workout
Abdominals
2 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 10-13 | 6-10 | 90-150s | |
| 5 × 8-12 | 6-10 | 150-210s | |
| 3 × 7-10 | 7-10 | 150-210s | |
| 3 × 10-13 | 6-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s |
How to use it
- Push the first one or two back movements hard while technique is freshest.
- Use biceps work to finish the session, not replace the main pulling patterns.
- Keep reps controlled and avoid momentum-based rows and curls.
Why this works
Back and biceps workouts are most productive when the largest pulling muscles get the best effort early and smaller muscles finish the remaining quality volume.
FAQ
Should biceps come before back work?
Usually no. Training biceps first often limits your performance on the bigger back-building lifts.
What if I do not have a pull-up bar?
Rows and supported pulling variations can still make this a very effective back session.
Related workouts
45-Minute Dumbbell Pull Workout
A pull-day workout that prioritizes rows, vertical pulling patterns, and direct rear-delt and biceps volume.
60-Minute Complete Gym Pull Workout
A full-gym pull session with enough time for heavy back work and focused arm-rear-delt accessories.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
Important safety note
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