The Best Beginner Back and Biceps Workout | Pull Day

Continuing on with our Week of Workouts for the new year, here is Day 2 – a beginner friendly (Pull Day) Back and Biceps Workout!

The Best Beginner Back and Biceps Workout | Pull Day

Demos: Wide Lat Pull Downs // Seated Rows (Modified for at Home) // SA Bent Over Rows // DB Alternating Curls // Hammer Curls (Modified for at Home)


Ladies, if you’re wanting to create an hourglass-like figure for yourself, then you cannot skip back day! Building a bit of a bigger back and glutes will create the illusion necessary to give you the look that you and many others desire.

Here is a helpful, already created back and biceps workout for you to take to the gym! These are some of my favorite pull exercises to do in my own workouts. If you missed Day 1’s Hamstring and Glutes workout then click here to start there!

If you’re working out from home, you can definitely modify some of these exercises as needed, and I included links with demonstrations above. As long as you have resistance bands and a pair of dumbbells at home, you should able to still accomplish any of the workouts featured in this Week of Workouts. And if your pair of dumbbells aren’t that heavy, then just increase the amount of reps and perform the exercise until you’re 3 reps shy of failure.

Continue reading below for some quick and helpful tips to keep in mind as you prepare and go through your workout. 🙂


Tips for A Great Workout


Helpful Workout Tips Blog Pin


Feel free to save this graphic to your Pinterest or in your phone to reference whenever you need it!

And share it with someone who you know could use these tips, too!


I hope that this back and biceps workout will take one less thing off of your plate as you plan and prepare to be more active this year.

Don’t forget to check back tomorrow for Day 3’s workout – Leg Day | Quads!

If you have any questions at all or if there’s any extra way that I can support you, leave a comment down below or message me privately over on Instagram. You can also join several others and subscribe to my blog, where I send out 1 weekly round up of all the fun and helpful posts/links that I share across social media. All in one easy place!

Have an amazing workout!

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