Back and Biceps Workout (INTENSE!!)

Build more than just a big back and biceps here…

If you want to build a big, wide back and sleeve splitting biceps you have to be sure you bring one thing to your workout, utter intensity! In this back and biceps workout I show you the exact exercises that help me to add both size and explosive power to my upper body.

I start the workout with my back training. From heavy one arm dumbbell rows to ninety pound weighted pullups, my goal is to force my back to grow by using weights that I'm not necessarily comfortable with. Remember, in order to initiate a change in your body you first have to issue a challenge to it. Lifting weights that you are used to will not spark the stimulus needed to get a bigger back and biceps.

I finish out the back portion of the workout with the weighted one arm inverted row and bent over rows. The key here is to finish each contraction by squeezing the lats and mid back.

I then move onto the biceps workout. If you want to get bigger biceps you have to once again be willing to increase the weight you are used to lifting. I show you a 135lb straight bar curl. Do I use a little cheat to initiate the upward curl of the bar? Yes, but as I always say, as long as you prevent the lumbar extension past neutral you will force the biceps to do the lift through the most challenging portion of the range.

From there, it's back to the inverted row position but this time for the inverted chin curls. This is an incredible biceps peak contraction exercise. It helps you to achieve this peak contraction by putting the shoulder into slight flexion (one of the functions of the biceps that often times gets overlooked).

Finally, time to explode through some plyometric curls! If you want to get your back and biceps to really start growing you need to shock them in ways they aren't used to. You also need to throw at it some eccentric overload as this bicep exercise does.

Put it all together and you have a one two punch that can knock any stubborn back and biceps into overdrive. You can get a complete workout program to start looking like an athlete by heading to and getting your ATHLEAN-X Training System.

For more back and bicep workout routines as well as tips to get bigger arms and lats be sure to subscribe to our channel here on youtube at

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43 comments
  1. ReservedforMATTY / October 26, 2014

    why where you wearing a life jacket?

    • 1,000,000 Subscribers With No Videos?! / October 26, 2014

      for safety just in case. he also wears condoms.

    • Piotr Noja / October 26, 2014

      He didn’t want to get drowned under the weight.

    • Jaden Choudhury / October 27, 2014

      Incase he drowns in his sweat from that intense workout.

  2. PEANUT BUTTER NINJA / October 26, 2014

    Who ever thinks Jeff is on steroids knows nothing about steroids. He is
    obviously all natural. I hate doing rows like you’re supposed to Jeff. I
    like to bend over and row. It feels so much better for me. I curl in the
    squat rack and I like it. 

    • dexistence19 / October 26, 2014

      You’re saying that bent over rows aren’t the correct way of doing rows?

    • PEANUT BUTTER NINJA / October 26, 2014

      No. I was saying I like to do them the way most people don’t. I bend over
      making my back flat and row. I like it like that the best.

  3. Aesthetic Power / October 26, 2014

    *Watching Jeff curl 135 lbs is damn fucking inspiring*

    • drewj21psnisabeAst / October 26, 2014

      +Tarleton Dewe lol, the bar is 45 lbs, I have a feeling you don’t lift much.

    • Chat Sh*t Get Gaming / June 4, 2015

      +calisthenics4ever Lol he’s curling more than i weigh

    • Bob Smith / January 5, 2016

      +Zerbian30 lol

    • Brandon McDonnell / April 27, 2016

      +drewj21psnisabeAst leave him alone

  4. TheSouliG / October 26, 2014

    cool workout but you were taking way too much weight on that bicep barbell
    exercice, was fucking up your form.

    • ATHLEAN-X™ / October 26, 2014

      It’s actually called a “cheat curl”. The focus is on stopping the momentum
      at vertical as best as possible (as I fatigue I find this to be the biggest
      struggle) and then fighting the eccentric overload with everything you’ve
      got. It is incredibly effective for adding mass to your arms and demanding
      a strong core at the same time.

    • Daniel Young / October 26, 2014

      +ATHLEAN-X™ hey Jeff, could you possibly do a video explaining the
      benefits of cheat sets for exercises like why you did a cheat curl in your
      workout.

    • TheSouliG / October 26, 2014

      That’d be great, I already know what cheat reps are I just allways thought
      it was bad to do them and that you should stop once you start to cheat,
      unless your buddy can help you out to get some extra reps in like with
      bench pressing.

  5. ATHLEAN-X™ / October 26, 2014

    Here’s a back and biceps workout that mixes some old school strength and
    new school science…or as we like to say, “putting the science back in
    strength”! Give it a go.

    #backworkout #bicepworkouts #bicepsworkouttips #backandbiceps 

  6. bhu nji / July 6, 2015

    that last exercise where you catch the bar has to be killing the joints.

  7. Ali Alhaidary / August 1, 2015

    Hey Jeff
    thanks for the videos you make , they are really awesome and helpful
    I do back and biceps on the same day
    but I m not comfortable on picking the right biceps workout
    please help me choose best combination of biceps workout using weights or
    machines for size and definition
    thank you coach

  8. Axel Westholm / August 22, 2015

    This workout seems great, however I’m not sure how I should perform it. By
    that I mean if I should do it all in 3 cycles (like doing it all in a
    stream 3 times), or if I should clear one (by doing maybe 10 reps, rest and
    repeat for a total of 3 times), and then moving on to the next excercise. I
    would be very greatful for an answer from someone who knows how to perform
    it. Thanks :)

    • Liberator / September 16, 2015

      It would be the latter. Do a few sets for an exercise before progressing to
      the next one.

    • Axel Westholm / September 16, 2015

      Thank you for your answer!

  9. Carmen Cardenas / August 30, 2015

    Hi Jeff, i’ve been following you for a few months, and I love the work outs
    that you’ve had for the males , I’m a female and I know you have work out
    for females, I checked them out but I don’t feel that the not very
    challenge for me, I like challenge and this work outs looks very
    challenging , my question is can I used this work outs for me.

    • astonm / October 20, 2015

      +Carmen Cardenas I guess every work out can be performed both by females or
      males, doesn’t matter. It mostly depends on what you want to train. A
      strong back (posterior chain) is definitely helpful and good for everyone
      so I would definitely recommend working on that. Of course, use the right
      weight for your strength.

    • Carmen Cardenas / October 20, 2015

      Thank you Jeff

  10. Julio Gomez / October 13, 2015

    back to back…

  11. Dezinate Designs / January 18, 2016

    What a beast!!!!

  12. Matías Dextre / January 20, 2016

    how many times a week? is two times too much?

    • YoloDude / January 25, 2016

      +Matías Dextre Two times per week is perfect.

    • Matías Dextre / January 25, 2016

      +YoloDude thanks men

  13. Artur Vorobyev / February 4, 2016

    Thank You so much for this intense workout Jeff. Just did it and it was
    amazing ?

  14. origanalful / February 4, 2016

    fucking hellll did he just curl 60 KG’s … ???!!!

  15. Just That Random Geek / May 18, 2016

    Dude!! i can’t do that?i can’t even do 10 regular pull-ups??

  16. Aiden NH4 / May 24, 2016

    Choice of music is perfect. No synthetic pop song. Truly epic.

  17. Spen Cer / June 12, 2016

    sets and rep?

  18. wuteva34 / June 26, 2016

    Pull ups with two plates… Impressive…

  19. ruipedro25 / July 9, 2016

    2 plates on pull ups?! you sir are a beast

  20. Shannon Bolenbaugh / July 24, 2016

    Name of song please?

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