Back and Bicep Workout for Women

Last Updated on January 1, 2026

If you’re looking for a back and bicep workout for women that helps you feel stronger, stand taller, and look more defined in your arms without living in the gym, this is for you.

Whenever I’m working with a new client and we’re focused on confidence, I almost always bring in back and biceps work early on.

Why?

Because your back is your posture muscle group. It’s the area that makes your waist look smaller, your shoulders look more open, and your whole upper body look more athletic. And your biceps are one of those “results show up fast” muscles, especially when you train them with intention instead of just doing random curls while scrolling your phone.

Also, real talk. This has been one of my insecurities too.

When I was heavier and not feeling like myself, I’d avoid anything that made me notice my upper body. Tank tops felt like a gamble. Photos felt like a personal attack. And the more I avoided training the areas I felt insecure about, the more insecure I felt.

When I finally started training my back and arms consistently, everything shifted. Not just physically. Mentally. I felt capable again.

That’s exactly why I love this workout.

It’s quick, doable, and it targets the exact muscles that create that sleek, toned upper body look most women want.

 

 

Why this back and bicep workout for women works

 

Most women either skip back training or they overcomplicate it.

But your back responds best to simple, consistent pulling patterns paired with biceps work that hits the muscle from a few angles. That combo helps you:

 

Build lean definition without “bulking”

You’re using moderate weights, higher reps, and controlled tempo. That’s the sweet spot for building shape and tone while keeping things feminine and athletic.

 

Improve posture and tighten the upper body silhouette

A stronger back naturally pulls your shoulders into better alignment. That alone can make your arms look more defined and your waist look more snatched.

 

Burn more calories than an “arm only” workout

Back muscles are bigger than most people realize. Training them increases overall workload, which helps boost calorie burn and metabolism.

Sound good?

Let’s do this!

 

 

Workout Instructions

 

• First, warm up with some light cardio and some basic arm stretches.
• This workout has 6 exercises.
• Do 15 reps and 3 full sets of all exercise to finish this workout.
• After you’re done, cool down with some arm stretches.
• For the best results use this workout along with one of my Metabolic Type Meal Plans. When you eat for your unique metabolic type you can get results 3 times faster.  Take my Metabolic Type Quiz to learn your type.

 

Back and Bicep Exercise Instructions

 

Side Curls

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

Front Extensions

Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.

Bicep Curls

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

Side Extensions

Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.

 

Hammer Curls

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

Pull Your Pants Up

Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up, as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.

 

How to get better results from this workout

I’m going to say the thing most fitness influencers avoid saying because it’s not as sexy as a “do this one move for toned arms” reel.

If you want visible muscle tone, your nutrition matters just as much as your workouts.

You can do the perfect back and bicep workout for women, but if you’re under eating, over stressing, or eating in a way that doesn’t match your metabolism, your body will fight you. That’s not a willpower problem. It’s a physiology problem.

For the best results, pair this workout with eating for your unique metabolic type.

Take my Metabolic Type Quiz to learn your type and get the strategy that helps women see results faster without doing more and more workouts.

 

My challenge for you

Do this back and bicep workout for women once per week for a few weeks.

Track one thing: how you feel.

Do you stand taller?
Do your shoulders feel more open?
Do your arms feel firmer when you put on a fitted top?
Do you feel more confident walking into a room?

Those wins count. And they stack.

If you try this workout, leave me a comment and tell me how it went. I want to know what you felt most.

xo
Your Coach and Biggest Cheerleader
Dr. Christina

P.S. If you want a plan that tells you exactly what workouts to do for your goals, take my Program Style Quiz and I’ll match you with the best program for your body and vibe.

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