# Back and biceps workout

URL: https://gocutline.com/workouts/back-and-biceps/

Back and biceps workout is a 50-minute workout for intermediate level with barbell, cables, dumbbells: Pull-up or lat pulldown (4 × 6–10), Barbell row (3 × 6–8), Seated cable row (3 × 10–12), Face pull (3 × 12–15).

| | |
|---|---|
| Time | 50 minutes |
| Level | Intermediate |
| Equipment | Barbell, cables, dumbbells |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-up or lat pulldown | 4 × 6–10 | 2 min |
| Barbell row | 3 × 6–8 | 2–3 min |
| Seated cable row | 3 × 10–12 | 90 s |
| Face pull | 3 × 12–15 | 60 s |
| Barbell curl | 3 × 8–10 | 60 s |
| Hammer curl | 2 × 10–12 | 60 s |

## How to do it well
- Pull with the elbows, and think of the hands as hooks.
- Face pulls are a cheap way to keep shoulders healthy if you bench a lot.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Back%20and%20biceps%20workout%2050%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Facts: https://gocutline.com/facts/ · Updated 2026-11-06