Back and Biceps Workout Planet Fitness

Are you looking to strengthen and tone your back and biceps? Look no further than Planet Fitness, where you can find a wide range of equipment and exercises specifically designed to target these muscle groups. In this article, we will provide you with a comprehensive guide to the best back and biceps workout at Planet Fitness. Whether you’re a beginner or a seasoned fitness enthusiast, we’ve got you covered. Let’s dive in!

What is Planet Fitness

Planet Fitness is a chain of fitness centers or gyms that operates in the United States and Canada. It was founded in 1992 and has since become one of the largest and fastest-growing franchisors and operators of fitness centers in the United States.

Planet Fitness is known for its “Judgment Free Zone” philosophy, which promotes a non-intimidating and welcoming environment for people of all fitness levels. They aim to provide a comfortable space where individuals can work out without feeling judged or self-conscious.

Planet Fitness is a popular gym chain that offers affordable fitness options to its members. Here’s some information about Planet Fitness:


Planet Fitness aims to create a non-intimidating and judgment-free environment for individuals of all fitness levels. They promote a “Judgment Free Zone” policy, encouraging members to feel comfortable and accepted while working out.


Planet Fitness typically offers a wide range of fitness equipment, including cardio machines, strength-training equipment, and free weights. They also provide amenities like locker rooms, showers, and tanning beds in some locations. However, specific facilities may vary by location.

Membership Options

Planet Fitness offers different membership options to suit various preferences. Their standard membership generally includes access to one Planet Fitness location, while their black card membership offers additional benefits such as access to all Planet Fitness locations, guest privileges, and the use of certain amenities like tanning beds and massage chairs.


Planet Fitness is known for its affordable pricing. The membership fees may vary depending on the location and the membership plan chosen. It’s best to check with your local Planet Fitness branch for specific pricing details.

Fitness Programs

Planet Fitness provides a variety of fitness programs and classes designed to cater to different interests and fitness levels. These may include group exercise classes like Zumba, yoga, and circuit training. However, the availability of specific programs may vary by location.

Remember that information and policies can change over time, so it’s always a good idea to check with your local Planet Fitness branch or visit their official website for the most accurate and current information about their services, amenities, and membership options.

What is Planet Fitness

Importance of Back and Biceps Training

Before diving into the workout routines, it’s important to understand the significance of back and biceps training. Your back muscles provide stability, support, and proper posture, while your biceps play a crucial role in various pulling movements. Strengthening and developing these muscle groups not only enhances your overall physique but also improves your functional strength for everyday activities.

Warm-up Exercises

To prepare your muscles for the intense workout ahead, it’s essential to incorporate warm-up exercises. This helps increase blood flow, loosens up the joints, and reduces the risk of injuries. Consider performing dynamic stretches, such as arm circles, shoulder rolls, and torso twists, along with a few minutes of light cardio to get your heart rate up.

Back and Biceps Workout

Before we dive into the specifics of the workout routine, let’s discuss why back and biceps training is crucial for your overall fitness. The back muscles, including the lats, rhomboids, and traps, play a significant role in maintaining posture, stability, and balance. Strengthening these muscles not only enhances your physique but also reduces the risk of injuries and promotes healthy movement patterns.

On the other hand, the biceps are the prominent muscles in your upper arms, which contribute to numerous daily activities such as lifting, pulling, and carrying. Developing well-defined biceps not only adds aesthetic appeal but also improves functional strength.

Back Workout Routine

Deadlifts: Building Strength and Size

Deadlifts are a compound exercise that targets multiple muscle groups, including the back, glutes, and hamstrings. They are highly effective for building overall strength and size. Start with a moderate weight, maintain proper form, and gradually increase the load as you progress.

Lat Pulldowns: Targeting the Upper Back

Lat pulldowns primarily focus on the latissimus dorsi muscles, commonly known as the lats. Adjust the machine to your height, grip the bar with a wide overhand grip, and pull it down towards your chest while maintaining a straight posture. Control the movement and squeeze your back muscles at the bottom of the exercise.

Bent-Over Rows: Developing a Strong Back

Bent-over rows engage the muscles of your upper and lower back, as well as your biceps. Hold a barbell with an overhand grip, hinge forward at the hips while keeping your back straight, and pull the bar towards your abdomen. Focus on squeezing your shoulder blades together to activate the back muscles effectively.

T-Bar Rows: Engaging Multiple Back Muscles

T-bar rows are an excellent exercise for targeting the middle and lower back muscles. Secure one end of the barbell in a landmine or use a T-bar row machine if available. Grip the handles with an overhand grip, keep your back straight, and pull the weight towards your chest. Lower the weight slowly to maintain control throughout the movement.

Seated Cable Rows: Isolating the Back Muscles

Seated cable rows allow you to isolate the back muscles and focus on proper contraction. Sit on the machine, place your feet on the footrests, and grab the handles with an overhand grip. Pull the handles towards your torso while keeping your back straight and shoulders down. Squeeze your back muscles at the end of the movement.

Biceps Workout Routine

Biceps Workout Routine

Barbell Curls: The Classic Biceps Exercise

Barbell curls are a staple in biceps training. Hold a barbell with an underhand grip, keep your elbows close to your sides, and curl the weight towards your chest. Focus on squeezing your biceps at the top of the movement and lower the weight slowly to engage the muscles effectively.

Dumbbell Hammer Curls: Developing Forearms and Biceps

Dumbbell hammer curls target both the biceps and the forearm muscles. Hold a pair of dumbbells with a neutral grip (palms facing each other), keep your elbows close to your sides, and curl the weights towards your shoulders. Control the movement and maintain tension in the muscles throughout the exercise.

Preacher Curls: Emphasizing Bicep Definition

Preacher curls isolate the biceps and place greater emphasis on muscle definition. Adjust the preacher curl bench to a comfortable height, rest your upper arms on the pad, and curl the weight towards your shoulders. Focus on the contraction at the top of the movement and control the weight on the way down.

Cable Curls: Maintaining Constant Tension

Cable curls provide constant tension throughout the exercise, promoting muscle growth and development. Attach a straight bar or handle to a cable machine, stand with your feet shoulder-width apart, and curl the weight towards your shoulders. Maintain a controlled tempo and avoid swinging the weight.

Chin-ups: Compound Movement for Strong Biceps

Chin-ups are an excellent compound exercise that engages the biceps, back, and core muscles. Use an overhand grip, hands shoulder-width apart, and hang from a pull-up bar. Pull yourself up until your chin is above the bar, squeeze your biceps, and lower yourself down with control.

Back and Biceps Workout at Home

  1. Warm-up: Preparing Your Muscles
  2. Exercise 1: Bent-Over Rows
  3. Exercise 2: Alternating Dumbbell Curls
  4. Exercise 3: Superman
  5. Exercise 4: Hammer Curls
  6. Exercise 5: Inverted Rows
  7. Cool Down: Relaxing Your Muscles

Super Sets: Maximizing Intensity and Efficiency

To further challenge your muscles and optimize your workout, consider incorporating supersets. A superset involves performing two exercises back-to-back without rest. For example, pair lat pulldowns with dumbbell hammer curls or bent-over rows with preacher curls. Supersets increase the intensity, promote muscle growth, and save time during your workout.

Common Mistakes to Avoid

When performing back and biceps exercises, it’s crucial to maintain proper form to prevent injuries and ensure optimal muscle activation. Avoid rounding your back, using excessive momentum, or lifting weights beyond your capabilities. Focus on engaging the targeted muscles and perform each exercise with control and precision.

Back and Biceps Workout for Women

Back and Biceps Workout for Women

  1. Warm-up: Preparing Your Muscles
  2. Exercise 1: Bent-Over Rows
  3. Exercise 2: Alternating Dumbbell Curls
  4. Exercise 3: Lat Pulldowns
  5. Exercise 4: Hammer Curls
  6. Exercise 5: Reverse Flyes
  7. Cool Down: Relaxing Your Muscles

Proper Form and Technique

To maximize the effectiveness of your workout, pay attention to proper form and technique. Maintain a neutral spine, engage your core muscles, and use a full range of motion for each exercise. Seek guidance from a fitness professional if you’re unsure about the correct form or need assistance with any exercise.

Frequency and Rest Days

For optimal muscle growth and recovery, allow your back and biceps muscles enough time to rest between workouts. Aim to train these muscle groups two to three times per week, allowing at least 48 hours of rest between sessions. This ensures that your muscles have enough time to repair and grow stronger.

Back and Biceps Workout Plan

This workout plan is designed to be performed two to three times a week, with at least one day of rest in between sessions to allow for muscle recovery. Each session will consist of a combination of exercises that target your back and biceps muscles. Remember to warm up before each workout and cool down with stretches afterward.

Exercise 1: Pull-Ups

Exercise 2: Barbell Rows

Exercise 3: Dumbbell Rows

Exercise 4: Hammer Curls

Exercise 5: Preacher Curls

Nutrition Tips for Muscle Growth

In addition to regular exercise, proper nutrition plays a vital role in achieving your fitness goals. Ensure you’re consuming enough protein to support muscle repair and growth. Include lean sources of protein such as chicken, fish, tofu, and legumes in your diet. Additionally, prioritize whole grains, fruits, vegetables, and healthy fats to provide your body with the necessary nutrients for optimal performance.


A well-rounded back and biceps workout routine at Planet Fitness can help you achieve a strong, sculpted upper body. Incorporate exercises like deadlifts, lat pulldowns, barbell curls, and cable rows into your routine to target these muscle groups effectively. Remember to prioritize proper form, allow for adequate rest, and fuel your body with nutritious foods for optimal results. Stay consistent, push yourself, and enjoy the journey to a stronger and healthier you!


Q1. Is it good to work out the back and biceps together?
Combining your back and biceps exercises might result in a fantastic workout day. For the best results, choose the right program to effectively target your back and biceps’ main muscles.

Q2. Can I get big biceps without equipment?
Pushups with one arm. The single-arm push-up targets your chest, shoulders, and shoulders as well as your biceps and triceps. It’s a fantastic approach to developing your biceps at home without any equipment.

Q3. Can I hit my biceps every day?
You can train your biceps every day and still stick to your usual training regimen, yes. For those who have always had trouble growing their biceps, this works incredibly well.

Leave a Comment