Back and biceps training program

You can take the EZ bar bicep curl one step further with a preacher curl variation. This back and biceps workout uses a combination of unilateral and bilateral exercises.

The next 2 supersets focus on unilateral exercises. This is good if you have an imbalanced strength on one side. Also, you activate more muscles with unilateral exercises. Hammer curls have a plethora of benefits for your biceps and arms.

It is an effective exercise to increase the size and strength of your biceps. Also, this movement targets your wrists and forearms increasing your grip strength. This factor is essential for building functional strength as a strong wrist and grip will help you lift more in all of your workouts.

Use a suitable weight that prevents the swinging of your arms. Form is essential as it not only targets the muscles effectively but also prevents injuries. Core Tank — Dust. Core Tank — Black.

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Core Mesh 2-in-1 Shorts — Neon. Another back buster that hits your lats effectively. Your lats are a big muscle group that need to be thoroughly worked out if you are going for that aesthetic V-tapered back.

So, you are coming back to your cable machine. This time the attachment will be attached to the low-point. Concentrated curls are a bit harder to cheat on given the sitting position which minimizes momentum. This is the final unilateral exercise in the mix, thank God! Anyway, the movement is very anti-momentum. The final superset of this back and biceps workout focuses on more all-round activation of your back and body. A Spider Curl is going to hurt by this stage simply because it only targets your biceps without taking support from any other muscle group.

Both your back and biceps play a pivotal role in your daily life. From pulling to pushing to lifting, these two muscle groups are necessary for functional strength and to have a shredded upper body. There are numerous back training workouts, even back workouts at home , however, they vary in results. And the simplest way to lay out volume is in terms of sets being done. Research especially this meta analysis , plus decades of real-world experience, point toward sets per week per muscle group being optimal for most people with the goal of building muscle.

What I mean is, remember how the biceps are involved in most back exercises? Of course, bent over barbell rows could just as easily be bent over dumbbell rows, or seated cable rows, or t-bar rows, or some type of machine row. And lat pull-downs could just as easily be pull-ups or chin-ups.

And you could also perform the vertical pulling exercise first and the horizontal pulling exercise second. Simply put, that means curls. For example, barbell curls, EZ bar curls , dumbbell curls, cable curls, machine curls, hammer curls, and so on. Again, these are just random examples of the many different ways it can be done, and the specifics largely come down to your own personal needs and preferences.

However, there could still be some additional accessory movements added into this workout depending on — say it with me — the needs and preferences of the each person. At this point, we have total back exercises horizontal pulling and vertical pulling , biceps exercises, and optionally 1 rear delt exercise and 1 upper trap exercise as well.

The question is… what order should we put it all in? Start with the back exercises in whatever order you prefer , and then put everything else in whatever order you prefer. Looking for an effective back and biceps workout routine?

Different splits and schedules. How many sets to do. Which exercises to do. What order to put everything in. Lower the weight with control. Attach a rope handle to the low pulley of a cable station and grasp an end in each hand. Step back so there is tension on the cable and bend your knees slightly.

Keeping your upper arms in line with your sides, curl the rope until your biceps are fully contracted, pausing for a moment at the top. Stand with feet hip-width apart, holding dumbbells at your sides with palms facing forward. Keeping your upper arms at your sides, curl the weights up and hold at the top for a moment. Attach a band to a sturdy object and grasp the other end with both hands, palms facing each other. Step back to put tension on the band, and get into an athletic stance with hips and knees bent.

Row the band to your sternum and hold for a moment. Place a barbell on a rack set to hip level. Grasp the bar with hands shoulder width, and pull the bar out of the rack.

Take a deep breath, and bend your hips back—keeping your head, spine, and pelvis aligned. Bend until your torso is nearly parallel to the floor. Draw your shoulder blades back and down as you pull the bar up to your belly button. Hang from a chinup bar with hands shoulder-width apart and palms facing you. Draw your shoulder blades down and together as you pull yourself up until your chin is over the bar.

Keeping your upper arms at your sides, curl the bar until your biceps are fully contracted. Perform as you did the chinup, described above, but with hands outside shoulder width and palms facing away from you. Set up a barbell in a landmine unit, or wedge one end into a corner. Stand perpendicular to the bar and stagger your stance, bending down to reach the bar with your lower back flat—head, spine, and pelvis should be aligned.

Grasp the bar overhand and row it to your side. You should feel a stretch in your lat in the down position. Set up as you would to do the suspended bodyweight row described above, but curl the handles to your shoulders. Keep your shoulder blades drawn back together and downward throughout the exercise. Brace your core as well. Join our community of like-minded individuals and get tips, workouts, and advice, FREE! We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website.

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