Create a sculpted back and build your biceps with this amazing workout. This article is going to take you through one of many beneficial back and biceps workouts. This muscle building workout comprises of four sets of each exercise and stays within the “hypertrophy approved” 8-12 rep range. This is a great workout to incorporate into your training once a week. To notice true muscle building gains, complete it for six weeks before switching things up.
Here it is complete with pictures and descriptions!
We’re starting your workout with these back builders for a reason. Start by doing as many unassisted pull-ups as you can.
Click here to see how to do: Pull-ups
- Begin with your hands shoulder width apart or a wide grip and pull yourself up.
- Bring your elbows to your lats and squeeze at the top.
- When you start to fatigue and feel like you can’t push out even one more rep, grab a resistance band for additional support.
- Do these until failure.
Related article: Pull-ups routine for muscle growth
2. Lat Pull-Down
This lat pull-down multi joint exercise works several different muscles in your upper body. You can place your hands a little bit further than shoulder width apart, but if a wider grip feels uncomfortable, go narrow. A wide versus narrow grip doesn’t affect muscle activation. You should, however, make sure you use an overhand (as opposed to an underhand) grip.
- On the concentric part of the movement, lean back slightly.
- Focus on bringing the bar to your chest to achieve a full range of motion.
3. Bent Over Barbell Row
Click here to see how to do: Bent over barbell row
- Focus on keeping your core very tight as you bend over.
- Pull the barbell into your belly button with each rep.
- Release down slightly past your knees and keep your back straight.
4. Bent Over Dumbbell Row
The key to proper engagement on a bent-over dumbbell row is to keep your core tight as you hinge forward. To get the most out of the movement:
Click here to see how to do: Bent over dumbbell row
- Pull the dumbbells close to your abdomen.
- Squeeze your shoulder blades at the point of peak contraction.
Related article: Back workout complete with 8 exercises
5. Single Arm T-Bar Row
T-bar rows work everything from lats and traps to shoulder and pulling muscles, including biceps:
Related article: Gain bicep and tricep mass with these 12 exercises and workouts
- Working one arm at a time will to help strengthen each side individually.
- If you prefer to train both arms at once, use a close grip handle to perform this exercise.
6. Barbell Biceps Curl
For this exercise, hit your biceps hard using a drop set technique:
Click here to see how to do: Barbell bicep curls
- Start with the heaviest weight you can do for 8-10 reps.
- Immediately drop down to the next lighter weight for 8-10 additional reps.
- Continue this way.
Don’t let weight get in the way of proper form. When you do these, focus on keeping your elbows in and squeezing to isolate your biceps as much as possible.
7. Dumbbell Hammer Curl
Click here to see how to do: Dumbbell hammer curl
For the first exercise of this super set, choose a weight that allows you to do 8-10 reps with without compromising your form or swinging your upper body. Keep in mind that you’ll be performing another biceps-focused exercise after this one, with no break in between.
8. Rope Cable Curl
For peak contraction:
- Focus on squeezing at the top and bringing your wrists out so that your thumbs are facing forward.
- During the movement, remember to keep your elbows in and your upper arms stationary.
Related article: Lifting techniques for beginners to increase your performance
9. Concentration Curl
They might be a small movement:
- Because they’re done with your upper arm pressed against your leg, concentration curls better isolate the biceps.
- Prevent swinging and activate the biceps more than any other arm exercise.
- Burn out each arm individually.