Back And Bicep Workout For Building Muscle
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Photo by PTPioneer, CC BY 2.0, via Wikimedia Commons
Back And Bicep Workout For Building Muscle
Back and bicep workouts are especially useful for people who sit for long hours, particularly hunched over a screen. When you sit focused on a screen for a long time, your shoulders, head, and neck tend to pull forward. Over time this can lead to a rounded posture and discomfort.
Directives on solving this problem.
Strengthening the muscles along the back of your body can help. This workout focuses on your upper back (including the rhomboids), shoulders, lower back, biceps, and forearms. The CDC recommends muscle-strengthening activity at least 2 days a week for adults.
This workout is best for people who already have some gym experience and know how to lift with good form.
The workout uses supersets. This means you perform two exercises for the same muscle group back to back, then rest before repeating the pair once or more.
Use a weight that lets you complete 10 to 12 reps per set with good form. Supersets work best for people who are short on time but intending to perform many different workouts.
Safety and Precautions.
Check with your doctor before starting, especially if you have a health condition or injury. If you are returning to exercise after pregnancy or an injury, get medical guidance first.
Overview
This intermediate to advanced workout takes 30 to 45 minutes.
You will require a barbell with weight plates, a weight bench, a resistance band, and dumbbells in this exercise.
You will perform four supersets. The first two work the back muscles, and the last two work the biceps. The back supersets also strengthen the shoulders and arms.
For each exercise, choose a weight that lets you complete the set in good form. The last rep should feel hard but not impossible. Rest 30 to 60 seconds after each superset, then repeat.
For a lighter workout, complete each superset once. For a harder workout, do each superset three times. You can adjust the length of the workout by changing the number of sets.
Warming Up.
Start with about five minutes of light cardio, such as walking or jogging on a treadmill, riding a stationary bike, or a brisk walk. Then do a set of back extensions to prepare your back muscles.
The back extensions.
At a gym, you can do back extensions on a machine. At home, follow these simple steps.
- Lie facing downwards with both hands placed alongside your body while palms are facing up.
- Lift your upper body a few inches off the floor, keeping your head and neck in line with your spine.
- Hold for two counts.
- Lower and repeat 10 to 15 times.
The first superset.
The first superset uses two row variations to work the back muscles. They also work your arms.
One-armed row.
For this, you need a heavy dumbbell.
The following is the procedure to follow in performing a one-armed row.
First, step your left foot slightly forward with the knee bent, and hinge forward at the hips. Hold the dumbbell in your right hand with your palm facing your body’s midline.
Keep your back flat and your core tight. Engage your back muscles to pull your elbow up in a rowing motion until it reaches your torso.
Lower the weight, repeat for 10 to 12 reps, and then switch sides.
Barbell bent-over row.
Start standing tall, holding the barbell in front of you. If you add plates, secure them with collars. If you do not have a barbell, hold a dumbbell in each hand.
The following process is involved in this;
Bend your knees slightly and hinge at the hips until your back is close to parallel with the floor, keeping it flat.
Your shoulder blades should be squeezed together while pulling the weight close to your chest.
Lower the barbell and repeat for 10 to 12 reps. When you finish, rest and repeat superset one.
The second superset.
This superset includes two exercises: the upright row and alternating T-pulls and Y-pulls.
For the upright row, use a barbell, or dumbbells if you do not have one. Stand tall holding the bar with an overhand grip, palms facing your body.
This exercise follows the following process;
Engage your abs as you lift the bar straight up toward your chin, leading with your elbows and keeping the bar close to your body.
Pause when your elbows reach about shoulder height; lifting higher can strain the shoulders. Lower the bar to the starting position. Repeat at least 10 times.
The second exercise uses a resistance band. If you have TRX straps, you can do it standing, at home or at the gym.
With a band, sit with your legs extended in front of you and the band looped around your feet. Engage your middle and upper back and open your arms out to form a T-shape.
Return to the start, then repeat with your arms forming a Y-shape. Keep alternating T and Y pulls for at least 10 reps.
Superset three
The last two supersets focus on the biceps and forearms. This one pairs the barbell curl and the reverse curl.
For the barbell curl, stand with your feet hip-width apart and your abs engaged. Hold the barbell in front of you with an underhand grip, palms facing forward.
Bend at the elbows to curl the barbell toward your shoulders, keeping your upper arms still and your shoulders relaxed. Lower the bar and repeat at least 10 times.
The reverse curl uses an overhand grip, palms facing down. Curl the weight toward your shoulders, keeping your upper arms still, and pause when your elbows reach about 90 degrees.
Lower the weight, then repeat at least 10 times.
Superset four.
This superset pairs hammer curls and concentration curls. For hammer curls, hold a dumbbell in each hand with palms facing in. Bend at the elbows to lift the weights toward your shoulders, keeping your upper arms still.
At the top, your thumbs should be close to your shoulders with your palms facing your body’s midline. Lower the weights and repeat 10 to 12 times.
For the concentration curl, sit on a bench holding a dumbbell in your right hand, with the back of your upper arm braced against your inner right thigh. Engage your biceps and curl the weight toward your shoulder. Lower it and repeat at least 10 times, then switch arms.
In Conclusion.
The back and biceps workout is a healthy practice for anyone who spends a lot of time seated. Muscle-strengthening activities help you increase or maintain muscle mass and strength, and a stronger back supports better posture.
