The benefits of training back first
One of the benefits of training back first is that it allows you to focus on the bigger muscles groups. This can help you to better engage the muscles and ensure that you’re getting the most out of your workout. Additionally, working out the back first can also help to improve your posture.
The back is a larger muscle that consists of multiple different sections. So training it first can help to target all of the different areas effectively. So it’s important to focus on these sections first in order to get the most out of your workout.
I covered this in another article where I looked at how important the order of your workout is. We came to the conclusion that starting with compound exercises is beneficial for intermediate trainers. This is especially true if you’re looking to build muscle or improve strength in your back particularly.
One more important benefit is that the exercises you do to train your back also use the biceps, this could be a little warmup before you actually focus on biceps exercises. So you’re getting some benefits for training biceps even when you’re training back first.
The benefits of training biceps first
One of the benefits of training biceps first is that your biceps will be fresh and you’ll be able to lift more weight. Additionally, training the biceps first can help to improve your grip strength. This is because when you’re working your biceps, you’re also using your forearm muscles.
So if you’re looking to improve your grip strength, then training your biceps first is a good option. It’s also worth noting that the biceps are a smaller muscle group than the back. So if you’re looking to focus on building muscle in your biceps, then this could be a good option.
Training the biceps first can also help to improve your posture. This is because when you’re working your biceps, you’re also working the muscles in your shoulders. So this can help to pull your shoulders back and improve your posture.
Is it better to train back or biceps first?
The answer to this question depends on your goals. If you’re looking to focus on the bigger muscle groups and compound exercises, then training back first is a good option.
However, if you’re looking to focus on the biceps or improve your grip strength, then training the biceps first is a better option.
Keep in mind that when training your back first the biceps will also get worked. So if your goal is to focus on the biceps, you may want to consider doing some light bicep isolation exercises after your back workout.
Also for some of the back exercises you need a good amount of grip strength, if you used a great amount of effort on your grip strength with biceps exercises then your back exercises might not be as effective.
Sometimes you can do a super-set which means that you’ll do back and biceps exercises together without resting in between. This is a good option if you want to focus on both muscle groups equally. But I personally don’t recommend this with biceps and back exercises because you’ll be using your biceps strength a lot with back exercises which can fatigue your biceps.
If you want to do a super-set with biceps and back exercises I recommend that you do a back exercise followed by a bicep isolation exercise. For example, you can do pull-ups followed by hammer curls. This way you’re still working both muscle groups but you’re not fatiguing your biceps too much.
In the end, it all comes down to what your goals are. If you’re looking to build muscle then you should focus on the larger muscle groups first. But if you’re looking to improve your grip strength or focus on the biceps then you should train the biceps first.
Sample workout for training back and biceps muscles together
Sample Workout: Back and Biceps
1. Pull-ups: 3 sets of 8-12 reps
2. Lat pulldown: 3 sets of 8-12 reps
3. Seated cable row: 3 sets of 8-12 reps
4. Bent over dumbbell row: 3 sets of 8-12 reps
5. Hammer curls: 3 sets of 8-12 reps
6. Preacher curl: 3 sets of 8-12 reps
7. Concentration curl: 3 sets of 8-12 reps
This workout hits all the major muscles in the back and biceps. For the back exercises, focus on using good form and going for a moderate to heavy weight. For the biceps exercises, you can go a little lighter and focus on getting a good pump.
Remember to warm-up properly before starting this workout and to cool down and stretch after.
Training biceps separate
A single back workout should consist of 8 exercises that target all the major muscles in the back.
A single biceps workout should consist of 6 exercises that target all the major muscles in the biceps. Such as the long head and the short head of the biceps.
Here is a sample biceps workout that hits all the major muscle groups:
1. Seated dumbbell curls: 3 sets of 8-12 reps
2. Standing barbell curls: 3 sets of 8-12 reps
3. Hammer curls: 3 sets of 8-12 reps
4. Preacher curls: 3 sets of 8-12 reps
5. Supinated dumbbell curls: 3 sets of 8-12 reps
6. Incline dumbbell curls: 3 sets of 8-12 reps
This workout hits all the major muscles in the biceps, including the long head and the short head of the biceps.
Remember to warm-up properly before starting this workout and to cool down and stretch after.
Conclusion on should you train back or biceps first?
Overall, it really depends on your goals as to whether you should train back first or biceps first. If your goal is to build muscle then you should focus on the larger muscle groups first. But if your goal is to focus on the biceps or improve your grip strength then you should train the biceps first. Remember to warm-up properly and cool down after your workout.
