Lat Pull-Downs 3 sets of 8-10 reps. Training both your biceps and back at the same time makes perfect sense in terms of a good workout routine.
Bent Over Barbell Rows 4 sets of 5-8 reps.
Back and bicep workout. For this back-and-bis set from Alex Isaly youll need two sets of dumbbells one set at 70-80 of your bicep curl maximum the second set at 50-60. The reason being is youre able to lift the most amount of weight possible when training back since its such a large area of muscles that make up the upper posterior chain backside of the body. Keeping your back straight and your elbows locked at your sides slowly curl the weights as close to your shoulders as possible.
In bodybuilding the back is one of the most if not the most important muscle groups. Updated on October 13 2020 This back and biceps workout focuses on building strength and lean muscle tissue in the lats lower back rhomboids both heads of the biceps shoulders and the forearms. Keep your chest pushed out while you are pulling back the cable.
Back Workout Exercises 1. BackBiceps Workout 1. Of course you can play around with your grip width as in Exercise 5 which may reduce the discomfort that some people experience with a barbell as well as emphasize a different part of the biceps.
5 Isometric Biceps Hold How to. Bodybuilding shows are won from the back Therefore its essential to dedicate one workout entirely to your back. Back and Bicep Workout Exercises and Proper Form.
This move works a large range of muscles in the back the traps lats rhomboids and rear deltoids as well as the biceps. Posted on December 16 2020 December 13 2020 by Chris Wright. As many gurus claims.
To do this correctly make sure to lead with your shoulders and squeeze your elbows into your side. Barbell Shrugs 3 sets of 8-10 reps. Starting the workout with biceps curls would fatigue your arms to the point where they may not be able to assist you like they should on your back movements so the logical approach is to save biceps work till after youve trained your back.
After a month go back to either a back or bicep specialization approach or a workout that focuses on one exercise at a time with enough rest time between them. One of the best back and bicep workouts is the seated cable row neutral grip. Start your workout off by firing your scapular retractors and focusing on squeezing your back muscles.
Seated Cable Rows 3 sets of 8-10 reps. Dumbbell Hammer Curls 2 sets of 12-15 reps. Back and Bicep Workout Because the biceps assist during most back exercises youll want to train your back first using compound movements.
EZ Bar Curls 2 sets of 10-12 reps. If you have the machine at home you can practice from home as well. Hold a pair of dumbbells at your sides with palms facing body and keep back straight and.
Generally back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when youre fresh. Stand upright holding two dumbbells at arms length in front of your thighs palms facing forward. A1 Pull Ups 3 sets as many as possible A2 Dumbbell Curls 3 sets of 8-10.
To do the drop sets start with the heavier. Start standing feet hip-width apart. Pull-ups are one of the best back exercises and its a great way to warm up all of the muscles on your back.
The use of the towel here will also challenge your grip strength and forearms upping biceps. Heres a full Back and Bicep workout. If you did only this movement in your biceps workout you would still come out ahead.
Dumbbell Curls 3 sets of 10-15 reps. The bent-over row is one of the most comprehensive back exercises of all. If you work out biceps and back on Monday you should do the chest shoulders and triceps on Tuesday.
This classic arm exercise allows you to work the biceps directly using the heaviest weight possible. Pull ups 4x max RIR 2 BB underhand Grip Row 46-10 Close Grip Lat pulldown 48-12 DB Chest supported row 410-15. How to do it.
However such workouts are best to perform at the gym under the guidance of a potential trainer. Moving onto legs for Wednesday and Thursday you can do glutes hamstrings and rear deltoids one day and then quads and calves the next. Face Pulls 3 sets of 10-15 reps.
Heres the superset workout. The workout is geared for those who have some experience using gym equipment and practicing good form. Friday is a great day for cardio.
Full Back and Bicep Workout. Pull-Ups 3 sets of 5-8 reps.