I want to build my biceps and upper back, what are the best workouts and advise?

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Just make sure you vary your hand position and grip width.I want to build my biceps and upper back, what are the best workouts and advise?
heres a good workout for back and biceps. start with back because it is a bigger muscle. do 4 sets and 15 reps for each exercise. you can split this into 2 workouts if it is too much. do back one day then biceps the next day. make sure to do the exercises in order.


back -


deadlifts


barbell rows


lat pulldowns


seated rows


biceps and forearms -


barbell curls


preacher curls


seated dumbell curls


reverse grip barbell curls


hammer curlsI want to build my biceps and upper back, what are the best workouts and advise?
The best advise i give to you is buy a upper body work out dvd at www.amazon.com. iF that doesn't work use a dumbbell and work your arm every directioun you can turn it. Example palm of the hand comeing up, thumb comeing up, back of the hand comeing up, then your inner forearm, then your tricepts all in one day. Every direction possible.
Best exercises:





For Biceps:





Bicep Curls


Concentration Curls


Reverse Bicep Curls


Hammer Curls





For Upper Back:





Barbell Shrugs


Upright Rows


Seated Rows


Pullups


Lat Pulldowns





Most of those back exercises work your biceps as well, so try to either put them in the same day, or leave 48 between each workout and alternate.