Effective Back And Biceps Workouts For Building Muscle

Back And Bicep Workout

Back and bicep workouts are especially useful for people who sit for long hours. When you spend hours hunched over a screen, your head, neck and shoulders tend to drift forward.

Over time that can lead to a rounded posture and discomfort. Strengthening the muscles of your upper back helps you hold a more upright position.

Directives on solving this problem.

Training the muscles along the back of your body helps counter that forward pull. This workout targets the upper and middle back (lats, rhomboids and traps), the rear shoulders, the biceps and the forearms, with back extensions for the lower back.

This back and biceps workout is best for people who already have some experience in gym works and know good lifting form.

The workout uses supersets. That means you do two exercises back to back, then rest before repeating the pair.

Pick a weight you can lift for 10-12 reps with good form. Supersets work well when you are short on time but still want to train several exercises.

Safety and Precautions.

Check with your doctor before starting, especially if you have a health condition, an injury or pain. If you are returning to training after pregnancy or an injury, get medical guidance first.

Stop any exercise that causes sharp or joint pain. Muscle fatigue is expected; pain is a signal to stop.

Overview

This is a 30 to 45 minute workout for intermediate to advanced lifters.

You will need a barbell with weight plates and collars, a weight bench, a resistance band and dumbbells.

You will do four supersets. The first two work the back (and also involve the shoulders and arms), and the last two work the biceps.

Choose a weight that lets you finish each set in good form. The last few reps should feel hard but doable. Rest 30-60 seconds after each superset, then repeat.

For a lighter session, do each superset once. For a harder one, do each superset up to three times. You can change the length of the workout by changing the number of rounds.

Warming Up.

Start with about five minutes of light cardio, such as walking or easy jogging on a treadmill or riding a stationary bike. Then do a set of back extensions to prepare your back muscles.

The back extensions.

At a gym, you can use a back extension bench. At home, do them on the floor:

Lie face down with your arms alongside your body, palms facing up.
Lift your chest a few inches off the floor, keeping your head and neck in line with your spine.
Hold for 2 counts.
Lower slowly and repeat 10-15 times.

The first superset.

The first superset pairs two row variations. These workouts target the back muscles, and your biceps assist on every rep.

One-armed row.

You will need one moderately heavy dumbbell.

Stand with your left foot slightly forward and your knee bent, and hinge forward at the hips. You can rest your left hand on a bench or your thigh. Hold the dumbbell in your right hand with your palm facing your body.
Keep your back flat and your core tight. Use your back muscles to pull your elbow up and back in a rowing motion until the weight reaches your torso.
Lower with control. Do 10-12 reps, then switch sides.

Barbel high row.

This is a bent-over barbell row. Stand tall with 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.

Bend your knees slightly and hinge at the hips until your back is close to parallel with the floor, keeping it flat.
Squeeze your shoulder blades together as you pull the weight toward your lower chest.
Lower the bar with control and repeat for 10-12 reps. Then go back to the one-armed row and repeat superset one.

The second superset.

This superset pairs the upright row with alternating T-pulls and Y-pulls.

For the upright row, use a barbell or a pair of dumbbells. Stand tall holding the weight in front of your thighs, palms facing your body.

Brace your abs and lift the weight straight up toward your chest, leading with your elbows and keeping the bar close to your body.
Stop at about chest or shoulder height, pause, then lower to the start. Repeat 10 times.

Some people feel shoulder pinching on upright rows. If you do, use a lighter weight, stop lower or swap in another row.

The T- and Y-pulls use a resistance band. If you have TRX straps, you can do them standing.

With a band, sit with your legs extended in front of you and hold the band with arms straight. Squeeze your upper and middle back and open your arms out to form a T.

Return to the start, then pull again with your arms angled up to form a Y. Keep alternating T and Y for at least 10 pulls.

Superset three

The last two supersets focus on the biceps and forearms. This one pairs the barbell curl with the reverse curl.

For the barbell curl, stand with your feet hip-width apart and your abs engaged. Hold the barbell in front of your thighs with an underhand grip (palms facing forward).

Bend at the elbows and curl the bar toward your shoulders, keeping your upper arms still and your shoulders relaxed. Lower with control and repeat at least 10 times.

The reverse curl uses an overhand grip (palms facing back). Curl the weight toward your shoulders, keeping your elbows at your sides. This works the forearms and the brachialis along with the biceps.

Lower the weight and repeat at least 10 times.

Superset four.

This superset pairs hammer curls with concentration curls.

For hammer curls, hold a dumbbell in each hand with your palms facing your body. Keep your upper arms still and curl the weights toward your shoulders, thumbs up. Lower and repeat 10-12 times.

For concentration curls, sit on a bench and lean forward slightly. Brace the back of your right upper arm against your inner right thigh, then curl the dumbbell toward your shoulder. Lower and repeat at least 10 times, then switch arms.

Finally.

A back and biceps workout is a good fit for people who sit for much of the day. Adults should do muscle-strengthening activity at least 2 days a week, working all major muscle groups.

Pair this session with a leg and core day, rest a day between hard sessions for the same muscles, and add weight gradually as the reps get easier.