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Beginner’s Back and Bicep Workout

Workouts
2020-09-21 | By: Snap Fitness
 Beginner’s Back and Bicep Workout

If you want to build and strengthen your back muscles and biceps, this article is for you. In addition to giving you four full-back and bicep workouts to help you grow, we've chosen the top 9 back and bicep workouts for building your pulling muscles so you can make your own routine if you want to.

The Nine Best Back And Biceps Workout Drills

We tried hundreds of back and bicep training activities before narrowing it down to our top 9 most effective exercises. Use these exercises in a circuit format to save time and get a nice pump, or construct your own back and biceps workouts with them.

  1. Incline dumbbell curls

    Any excellent back and bicep workout should include incline curls since they create increased force on the biceps throughout the whole lifting action compared to other workouts. This implies that you may get the same results with fewer sets by doing incline curls since each repetition is more effective due to the increased stress placed on your biceps compared to conventional (and particularly preacher) curls.

    The incline curl emphasizes the long head of the biceps by curling the arms behind the body. This is a region of the biceps that several weightlifters focus on to build a stronger peak.

    • Adjust the backrest angle of a bench with an adjustable backrest to between 45 and 60 degrees
    • Take two dumbbells and take a seat on a bench
    • Allow your arms to hang naturally at your sides and a little behind your chest
    • Curl the weights toward the shoulders while maintaining a stationary elbow position
    • Keep curling until your forearms are pressing against your biceps
    • Repetitively lower the dumbbells under control for 3 to 5 sets of 8 to 15 repetitions

  2. Chin-ups

    Gym equipment

    Due to the fact that chin-ups simultaneously build your lats and biceps, they provide an excellent back and bicep exercise every time. In this aspect, chin-ups are somewhat less isolating than pulldowns, but when performed regularly, they can be just as effective for building bulk.

    In addition, they stimulate your core significantly more than pulldowns.

    Chin-ups are a terrific addition to any at-home back and bicep workouts since you just need a pull-up bar and 10 minutes to complete them. Pulldown devices, on the other hand, are quite cumbersome and often cost hundreds of dollars.

    • Grab the pull-up bar with an underhand grip slightly within the breadth of the shoulder
    • Make sure you have a tiny arch in your upper back and are facing straight ahead
    • By squeezing your biceps and pressing your elbows toward the ground, you may pull your chest towards the bar
    • Try to place your chin over the bar, or even better, touch your chest to the bar
    • Controllably lower your body till your arms are nearly locked out, but not quite
    • Repeat for 3 to 5 sets of 5 to 10 repetitions each. If you can already do several sets of 10 repetitions, add weight

  3. Lat pulldowns


    Gym equipment


    Pulldowns of the lats and latissimus dorsi should be included in every hypertrophy-focused back and bicep workout since they enhance muscles in the traps and latissimus dorsi. They are also a highly accessible back-strengthening exercise that anybody can practice. For instance, not everyone is powerful enough for doing pull-ups, but the pulldown machine can be used by almost everyone.

    Every repetition should include a complete stretch and contraction of the lats. Pull the bar till it reaches your chest, and then slowly release it until you feel a deep but comfortable stretch in your lats. Yes, this may need a little reduction in weight. However, by using a complete range of motion, you will engage more muscle fibers and provide more strain on your lats and traps.

    Please do not just raise the bar to your chin and stop; instead, drag it to your chest!

    • Grab the pulldown bar with an overhand grip that is shoulder-width apart and tuck your thighs beneath the pad
    • Slightly arch your upper back and thrust your chest out
    • By squeezing your lats and pressing your elbows into your sides, pull the bar to your chest
    • After the bar contacts your chest, manage its release until your elbows are almost completely stretched.
    • Repeat for 3 to 5 sets of 8 to 12 repetitions.

  4. Barbell curls

    Gym equipment

    Adding barbell curls to your back and bicep workouts is a great way to provide more resistance to your biceps than any other solitary exercise. This makes them ideal for both novices and experienced bodybuilders, who are trying to create a strong foundation of muscle.

    If you want to avoid injury and maximize your bicep growth, you should tighten your core while doing barbell curls. Avoid swinging the bar up with your knees, lower back, or shoulders unless absolutely necessary. You may be able to lift bigger weights by cheating, but this will not truly put more stress on your target muscles (such as your biceps). 

    • With a shoulder-width underhand grip, grab a barbell and place it in the front of the
    • Curl the bar toward your chest by squeezing your biceps while maintaining your elbows and shoulders steady.
    • Continue to raise until your forearms and biceps come into solid contact.
    • Squeeze your biceps at the peak of the exercise, then slowly descend the bar until your elbows are fully extended.
    • Complete 3-5 sets of 6-12 repetitions total.

  5. Cable rows

    Gym equipment

    In addition to training your rear deltoids, cable rows also strengthen your back and biceps. They give more constant tension levels than standard rows, allowing for a greater back pump. 

    You can effortlessly adjust the attachment and your hands' position to focus on various parts of your back. For example, using a broad grip and extending your elbows farther will focus your traps. Alternatively, using a tighter grip and tucking your elbows will place more stress on your lats.

    • Connect the attachment of your choice to the cable rowing station.
    • By pulling your elbows behind your chest, draw the attachment toward your abdomen while maintaining an upright position.
    • Tighten your back muscles hard, then slowly release the cable grip for a complete lat and trap stretch.
    • Perform a total of 3–5 sets of 6–12 repetitions.

  6. Bicep curls

    Gym equipment

    Every time you work out your back and biceps, you must do some kind of dumbbell curl. This will help you get symmetrical biceps and reduce the chance of getting weird-looking muscles.  When you do bicep curls with dumbbells, you can also get a strong muscle contraction by forcing your wrists outward at the top of each rep.

    Therefore, whether you're performing a back and bicep exercise with dumbbells or a bicep workout, do curls after your rows, since rows do not develop the biceps in their ideal, supinated form.

    • Maintain an underhand hold on a pair of dumbbells at your sides.
    • Use your biceps to pull the weights toward your shoulders.
    • Keep curling your arms until the underparts of your forearms touch your biceps with force.
    • Maintain it for a second, and then slowly lower the dumbbells until your elbows are fully extended.
    • Do this for 3–5 sets of 6–15 reps per set.

  7. Straight arm lat pulldown

    Gym equipment

    When you work out your back and biceps at home, you won't be able to use the straight arm at the pulldown. But if you work out in a gym with good equipment, lat pushdowns are a great way to isolate your lats. Not only that but this exercise also targets the triceps, chest, abs, shoulders, and upper back muscles. While the back muscles would do most of the heavy work, other muscle groups that are targeted by this exercise will activate to help stabilise the movement.

    Although pulldowns and other exercises can help build your back, isolating your muscles is the best way to get the most out of them. After all, you wouldn't just do chin-ups to work your biceps and stop there. Most likely not. So, if you really want your back to reach its potential, don't do this for your lats either.

    • Grab an overhand grasp on a large bar connected to a high pulley.
    • Move just a few steps backward and bend down slightly at the waist while clutching the bar.
    • Keep your hands out in front of you with your elbows completely extended.
    • Flex your lats to lower the bar.
    • Keep lowering the bar until your hands contact your thighs and your lats are fully tightened, then rest for one minute.
    • Repeat for 3-5 sets of 10-15 repetitions by releasing the bar back to the beginning position under control.

  8. Barbell rows

    Gym equipment

    Barbell rows should come early in your biceps workouts and back workout after pull-ups or chin-ups because they need more core stability than dumbbell and cable workouts. In exchange, they build big slabs of muscle across your lats, traps, and back delts. That's why people who want to get bigger often do barbell rows.

    Again, you can change how you hold the bar, where your elbows are, and the angle of your torso to work different parts of your back. The focus will move to your upper and middle traps if you stay more upright and if you flare out your elbows. When you bend over more, your spinal erectors have to work harder and a stronger peak contraction is made. The movement is also harder because of it.

    Follow the rules below.

    • Hold a barbell with an overhand grip, shoulder-width apart
    • Your torso should be bent at a 45-degree angle
    • Drive your elbows behind your body and pull the bar into your abs
    • When the bar gets close to your abs, tighten your back muscles
    • Slowly bring the bar down slightly until the elbows are fully extended
    • Do this for 3–5 sets of 6–10 reps per set

  9. Reverse curls

    Gym  Equipment

    The reverse curl is an important part of any back and biceps day. This underestimated exercise targets the brachioradialis, brachialis. Most lifters don't pay enough attention to the first two muscles. So, if you want to build up your upper arms all the way, make sure you do some kind of reverse curl when you work out your back and biceps.

    For reverse curls, the Olympic barbell is the best way to train so that you can put as much weight as possible on your arms. But if you really want to train your arm separately so that your muscles don't grow at different rates, you can use dumbbells instead.

    • Just inside shoulder-width, hold a barbell with an overhand grip.
    • Bring the bar in toward your chest.
    • Continue raising until your forearms come into contact with your biceps.
    • Stop for a split second at the top of the rep, and then slowly lower the weight until your arms are totally locked out.
    • Perform 3 to 5 sets of 8 to 15 repetitions.

    Conclusion

    Even though there isn't a single best back and bicep workout for everyone, following the general rules in this blog will help you get the best results that your genes can give you.

    Make sure that each workout includes at least one vertical pull (like a lat pulldown) and one horizontal pull (like a barbell row). This is due to the fact that vertical pulls target the lats more than horizontal ones do. So you'll get the best back growth by doing both workouts.
    If you're looking for additional ways to stay fit or to work out with any of this equipment, contact Snap Fitness.

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