P90X Back and Biceps Workout

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Check out the overview of the P90X Back and Biceps workout below.

  • Read our P90X Ab Ripper X Review Here.
  • See the full P90X Schedule Here.

Set 1

  1. Back 1: Wide Front Pull-Ups
  2. Back 2: Lawnmowers
  3. Biceps 1: Twenty-Ones
  4. Biceps 2: One-Arm Cross-Body Curls

Set 2

  1. Back 1: Switch Grip Pull-Ups
  2. Back 2: Elbows-Out Lawnmowers
  3. Biceps 1: Standing Bicep Curls
  4. Biceps 2: One-Arm Concentration Curls

Set 3

  1. Back 1: Corn Cob Pull-Ups
  2. Back 2: Reverse Grip Bent-Over Rows
  3. Biceps 1: Open Arm Curls
  4. Biceps 2: Static Arm Curls

Set 4

  1. Back 1: Towel Pull-Ups
  2. Back 2: Congdon Locomotives
  3. Biceps 1: Crouching Cohen Curls
  4. Biceps 2: One-Arm Corkscrew Curls

Set 5

  1. Back 1: Chin-Ups
  2. Back 2: Seated Bent-Over Back Flys
  3. Biceps 1: Curl-Up/Hammer Downs
  4. Biceps 2: Hammer Curls

Set 6

  1. Back 1: Max Rep Pull-Ups
  2. Back 2: Superman
  3. Biceps 1: In-Out Hammer Curls.
  4. Biceps 2: Strip-Set Curls

If you want to build your back and biceps, you need to know a few things about the muscles that make up your upper body. Many people are familiar with the chest, back, and shoulder muscles. However, these are all made up of smaller muscle groups to produce results. A great way to get in shape is by working out your entire upper body with a workout routine. This will strengthen all of the different muscle groups and maximize results.

Benefits of Back and Biceps Workouts

Working out your back and biceps muscles helps you achieve a number of results. First, back and biceps workouts will help your posture by strengthening the muscle groups in your back and arms. It’s important for good posture that you strengthen these muscle groups to work together to maintain good function.

Additionally, working out these muscle groups will make it easier for you to lift heavier objects without straining your back or hurting your wrists. This is because strong muscles can handle heavy loads while assisting other muscles in their functions.

If you’re looking to build your upper body as a whole, then back and biceps workouts are necessary. It’ll help you get into shape faster than if you were just focusing on one or two muscle groups at a time.

Why You Should Work Out Back and Biceps Together

The best way to get maximum results from an upper-body workout is to work them all out simultaneously. You’re going to need various equipment for this-a cable crossover, a suspension trainer, and a pull-up bar.

There are many benefits to working out your entire upper body simultaneously. For one thing, you’ll be able to work each muscle group more effectively. Secondly, you’ll get a better workout because you’ll have to move your body as a whole instead of focusing on individual muscles.

If you’re new to working out, this type of workout can be difficult because it requires coordination and focus on multiple muscles at once. However, suppose you are determined and make sure that you’re doing everything correctly. In that case, it’s an excellent exercise routine for those who want to start out with something challenging that will strengthen their bodies overall.

Different types of exercises for back and biceps.

A great way to target your back muscles is by doing a pull-up. This exercise works all of the different muscle groups in your back, including your biceps. To do a pull-up, hang from an overhead bar with your hands facing away from you and your palms facing each other. Your toes should be on the ground and your body should form a straight line between the two points you are hanging from.

Another exercise that targets the back muscles is weightlifting. Whether you’re lifting dumbbells or barbells, this exercise will strengthen all of the different muscle groups in your back, including those that help build up the strength of your biceps.

Try something like shoulder presses or triceps dips if you’re looking to work out just one muscle group. These exercises focus on strengthening just one particular muscle group-like your triceps or biceps.

Another great exercise for building up both sides of the upper body is pushups. This exercise targets nearly every major muscle in both arms and shoulders and some that aren’t often thought about when it comes to working out like chest muscles!


One of the best ways to work out your back and biceps is to work them out together. A back and biceps workout is a great way to help strengthen your back and arms simultaneously. Working out your back, arms, and core is important for health and performance.


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