The Ultimate Back and Biceps Workout: A Complete Guide for Serious Lifters

Back and Biceps Workout

A solid back and biceps workout go together like steak and potatoes or a sunny day and a stringer tank. This is the one workout of the week that you should look forward to, so make sure you do it well! Although heavy lifting and pump-chasing are fun, they aren't the best methods for increasing muscle mass in the back and biceps. You should strive to do the most efficient exercises. In this extensive video guide, Vince will show you how. Learn the proper procedures for your next "pull day" and what you should be doing instead!

Back And Biceps Workout

1) The Pull-Up

One of the best ways to get your back muscles warmed up is by doing pull-ups, which are also one of the back biceps workout plans you can do. Put your shoulders forward and your elbows close to your sides. Stop swinging and kicking with your legs if you value your back's health. Try a three-set, ten-rep regimen.

2. Bent-Over Barbell Row

Many mass-building and strength-training routines include the bent-over barbell row. This is one of the difficult back and biceps workouts since it works several groups of back muscles at once. You should do four sets, with each succeeding set reducing your reps by one.

Most people will make one of three significant mistakes during this exercise.

3. Straight Arm Lat Pull-Down

This exercise will do wonders for your back deltoids. Reduce the difficulty so you can focus on developing your lats rather than your triceps. This exercise also puts tension in your biceps and helps them to grow; that’s why you should add this in your back and biceps workouts. Keep your chin up and your chest out. Four sets of progressively fewer reps should be performed.

4. Seated Cable Row, Neutral Grip

Keep your chest out while pulling back on the wire to get the most out of this back exercise. Instead of fanning your elbows out to the side, pull back and keep them by your sides. Start with 4 sets of 10-12 repetitions.

Biceps Workout Exercises

1. Preacher Curl

Although preacher curls are beneficial for developing muscle in both the long and short heads of the biceps, they are especially effective for increasing the thickness of the latter. After bringing the bar to the top of your chest, make sure to squeeze your biceps. Start with 4 sets of 10-12 repetitions.

2. Alternating Dumbbell Curl

This back and bicep dumbbell workout is a fantastic arm exercise that works both heads of the biceps in the alternating dumbbell curl. Be careful not to overdo it with the dumbbells here. Keeping in good shape will be more challenging. Perform four sets of ten repetitions.

Because your biceps are the secondary movers in your back and biceps workouts, you can easily hit both muscle groups in this routine. If you want to gain muscular mass, you need to focus on the specific muscle parts during each workout. Remember that correct form during these workouts is essential if you want to see positive results.

3. Hammer Curl

The hammer curl with dumbbells is more than simply the best biceps exercise. Additionally, it strengthens the brachialis and the forearms in addition to the biceps, notably the long head. A well-developed brachialis pulls up the biceps and provides the illusion of a more substantial peak, despite the fact that the peak of your biceps is mostly determined by heredity.

4. Hammer Curl Instructions

  • Keep your arms at your sides while holding a set of dumbbells with a neutral grip (palms facing each other).
  • Controllably raise the dumbbells by bending at the elbows.
  • During the curl, your upper arms should not move backward. Keep them close to your sides, or bring them forward a little bit.
  • Reduce the weight of the dumbbells and return them to their initial position.

Best Back And Bicep Workout At Home For Building Muscle

Working out your lats, lower back, rhomboids, biceps, and forearms at home using only your body's weight is an excellent way to gain strength and lean muscle. Bodyweight back and biceps exercises are an excellent way to build strength and stamina in those muscles.

Best Workouts for the Back and Biceps at home Using Only Your Own Body Weight Without the use of weights, you can strengthen your back and biceps with these workouts. These back and bicep exercises work well as a circuit or as a supplement to your normal routine.

1. Inverted Row

Bodyweight rows are another name for the inverted row. The inverted row makes it so that your body is horizontal, making it simpler to complete.

Tips On

  • Raise the chair and bar to a level just above arm's length from the floor.
  • Put your legs and body straight under the bar and lie down. Overhand grasp the bar with your hands somewhat wider than shoulder-width apart.
  • Holding your breath, bring your chest up to the bar while keeping your legs and body rigid. Squeeze your back muscles for two seconds.
  • As you bend over, extending your arms and shoulders, take a deep breath in. Repeat.

2. Pull-Up

The pull-up is a strength-training exercise that works the upper body (back, chest, shoulders, and arms), and is among the top choices of back and arm workout. It's not uncommon for even seasoned athletes to struggle with their first few attempts at a pull-up, as it is a hard yet one of the best back and biceps workouts.

Tips On

  • With your hands wider than shoulder-width apart, grab a pull-up bar using an overhand grip.
  • Exaggerate the arch in your lower back as you hang upside down from the bar with your arms completely extended and your chest held high.
  • Squeeze your shoulder blades together and tighten your lats to help you pull yourself up until your chin is above the bar.
  • Hold the top contraction for a second, then slowly return to the beginning position.

3. Superman

The Superman is one of the most effective no-equipment-needed back workouts you can do at home. The result is a more robust back, both at the upper and lower levels.

Tips On

  • Place your flat stomach on the floor. Put your palms flat on the floor in front of you.
  • Raise your head, arms, and chest as high off the ground as you can.
  • Bend your legs to raise your thighs off the floor. Create a large "U" with your back.
  • You should now feel a tightening in your back, glutes, and hamstrings.
  • After a brief pause at the top of the contraction, slowly return to the beginning position.


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