Cardiovascular exercise primarily focuses on moving the large muscles of the body to increase your heart rate. Running and walking are examples of cardiovascular activities, since they involve using the large muscles of the lower body. But these activities don't engage the back and biceps as directly as other cardio exercises that you might consider.
Elliptical Trainer
Use an elliptical trainer if you're looking for a cardio workout that you can do at the gym while engaging your back and biceps. Elliptical trainers include side poles that use your biceps and back muscles. You work out on an elliptical by standing on the pedals and mimicking the motion of jogging. It can take awhile to become comfortable with the mechanics of the machine, so start by placing your hands on the main support, not the side poles.
Other Gym Machines
Rowing machines and arm bikes are also good alternatives for cardio workouts that involve your back and biceps. Both are especially good options if you have joint problems, as neither involve impact on your lower body. Rowing machines also stretch your back as you lean forward when beginning your stroke. Maintain good core form to ensure you don't overwork the muscles of your lower back. Arm bikes are ideal if you have a lower-body injury that requires that you rest your legs. The workout engages the biceps, back, shoulders and forearms.
Swimming
Swimming is an excellent nonimpact cardiovascular workout. But because you don't bear weight while swimming, it's important to alternate swimming with impact-bearing workouts to ensure that your bones get the benefit of your exercise program. Swimming also engages the back and core as well as the biceps. To further increase the focus on your back and biceps, consider buying a pull buoy. This supports your lower body while you use only your upper body -- arms, core and back -- to propel yourself through the water.
Interval Training
Combining back and biceps exercises into your workouts through interval training can be an effective way to work out, states the Mayo Clinic. Interval training -- short bursts of high-intensity exercise followed by lower-intensity exercise -- burns more calories, keeps you engaged and more quickly increases your cardiovascular fitness. Jog or walk at low intensity to warm up, then start the interval with a jog or sprint, depending on your ability. Recover with a set of biceps curls, then engage in another high-intensity jog or sprint. Recover with a set of bent-over rows, then perform a high-intensity interval again.
Considerations
At the end of your workout, stretch your biceps and back to avoid muscle soreness and increase flexibility. Stretch your biceps by stretching your arms out at either side, thumbs up. Rotate your thumbs down and hold. Alternately, find a doorjamb or post to hold while you lean forward and feel the stretch down your arm. To stretch your back, kneel on all fours. Lift your back up to create a rounded back, then drop your head between your arms. Lift your head slowly as you arch your back. This stretch is sometimes called the cat-cow pose in yoga.
