The biceps muscle is at the front of the arm, supported by two tendons at the top, near your shoulder. Its primary function is to help lift, lower and rotate your arm. The back muscles are a group of muscles that support the spine, aid in shoulder movement and also help operate the arm. Your back and biceps muscles work together to pull things toward you.
One-Armed Row
A one-armed row allows you to focus on one side at a time, carefully working out your back, primarily the latissimus dorsi, as well as your biceps and shoulders. To complete a one-armed row, you need one dumbbell and a weight bench on which to to lean.
To start, kneel with your left leg on the bench and support your upper body with your left hand. Reach out with your left hand so that your upper body is flat before you begin the exercise. Hold your dumbbell in your right hand, palm facing inward, arm fully extended. Brace your abdominals, drawing your shoulder blades back and down to support your spine. Keep your hand soft as you grip the weight. Lift the weight straight up, focusing on contracting your back and biceps to lift. Keep your back flat throughout the exercise. Return the weight to starting position and repeat 12 times, aiming for three sets of 12 repetitions on each side.
Two-Armed Row
When you've become comfortable with the movement of a one-armed row, or can't find a weight bench to support you, try a two-armed row. In this exercise, you hold a dumbbell in each hand and work the latissimus dorsi, biceps and shoulders. It's critical to keep your back fully supported in this exercise. If you have back problems, wait for a bench to open up and focus on one arm at a time, or try a lying down row.
Start by standing with feet shoulder-width apart, a dumbbell in each hand, arms fully extended. Tighten your abdominals and bring your shoulders up and back to support your spine. Hinge forward from the waist, until your back is nearly parallel to the floor, keeping your spine straight. Don't drop your head; keep it focused on a spot about 6 feet in front of you. Lift the weights to your waist, focusing on drawing them up using your back and biceps, then extend them back to starting. Repeat 12 times, aiming for three sets of 12 repetitions on each side.
Lying-Down Row
The rowing motion works both the biceps and the back muscles. If you want to work both sides at once, but need back support, consider a row lying down. The lying-down row works the latissimus dorsi, biceps and shoulder muscles.
To start, find a bench raised high enough so that when you lie facing forward, the dumbbells touch the ground when your arms are fully extended. Place a dumbbell on either side of the bench and lie face down. Tighten your abdominals and bring your shoulder blades down and back to support your spine. Lift the dumbbells to your waist, focusing on drawing the weight up using your back and biceps muscles. You may find your head and shoulders lifting with the effort as well as you contract your back. Drop your arms back to starting. Repeat 12 times, aiming for three sets of 12 repetitions on each side.
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