Back and Bicep Workout Exercises – The Ultimate Guide

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Back and Bicep Workout Exercises - The Ultimate Guide
Back and Bicep Workout Exercises - The Ultimate Guide

Workouts are considered to be an essential part of keeping your body fit and healthy. While the intensity of workout and exercise differs between men and women, individuals must get used to the training in order to reap its serious results. Complete dedication and focus are mandatory in order to start your workout. This is especially the truth when you want to focus on your back and bicep workout.

As a man who is trying to build his biceps, it is crucial to understand the means of proper muscle build-up in the body. It is the same with having a big back, it takes some time and it all boils down to the type of exercise you are hooked onto. Bicep and back muscles can be trained together in many exercises – which you can check out in the list below. In order to gain muscle weight and have strong biceps, the intensity of exercise must be enormous in addition to its reps quality. To add volume and stabilize your body, you must be a part of strong workout sessions. In fact, having to do a lot of exercises is mandatory.

In planning to build your back and biceps, every inch of effort counts. While it might seem difficult in the beginning and quite exhausting, it is essential to take baby steps in order to see the fruits of your hard work. While at the gym, you have to set a plan for your bis and back workout. You can do exercise in your gym for your lower back and bicep together. Having a routine would help in preparing the body for the exercise accordingly. Once you concentrate on the workout, your effort would ultimately shine out!

An Important Tip to Prepare Yourself Before The Workout

An Important Tip to Prepare Yourself Before The Workout, Back and Bicep Workout Exercises - The Ultimate Guide

After reading various articles by fitness enthusiasts and gym trainers, various points have come to the forefront. It is mandatory to prepare the body before any workout even before bicep and back workout. If you are trying to create a heavy body and build enormous muscles or at least get a little bit stronger one of the most important prep parts is stretching. You should stretch at least the part of your body which you are planning to focus on. Another concern is that you should hit the gym positively with a good mood and with positive thinking – without that the whole process of getting into shape is a waste of time and effort.

While it might take a long time to get hooked onto the process, your muscles would slowly get adjusted. The weights you pull and the push-ups that follow after help in stabilizing the weight of your body. The main focus must entirely be upon the weight of the instruments and their quality. Even if your initial workout time lasts for 10 minutes, the quality of it matters the most!

The greatest tip that you can ever learn before starting your workout is to use your elbow effortlessly. Consider the elbow to be your book. Pull the equipment more with your elbow rather than with your hand. In this way, the pressure gets equally distributed in the body.

The same thing goes for bicep and back workout too. The weight you pull doesn’t matter but its quality rendered throughout. Therefore, to smash it up for a good workout session, it is mandatory that you learn some great techniques and master certain strategies. Once you hit the gym and start working out, there is no looking back, just keep going and the results will come!

The Great Workouts For Building Bicep and Back Muscles

If you are new on this journey, then get used to the gym atmosphere. Before starting with the process, get some idea about the equipment you are going to use. Also, learn about the workouts beforehand so that it is easier for you to do it. Therefore, some of the best exercises that can be done for building back, lower back, and bicep muscles in the body are as follows (you can use them as the inspiration for your training):

1. Pull-ups

Pull-ups - The Ultimate Guide

A typical warm-up session before any workout starts with pull-ups. It is great to indulge in pull-ups as it increases the heart rate and builds your body for the rest of the exercises. Pull-ups have a great advantage in increasing body metabolism. Your shoulder along with your back area gets immense sweat. Pre-workout plans for any muscle-building activity must begin with pull-ups where you activate and use most of your upper-body muscles – obviously your back and biceps muscles.

There are many alternatives which you can do. The down-scaled alternative for girls and women can be negative jumping pull-up – when you jump up and very slowly go down. Or there are pull-ups variants for more experienced athletes like weighted pull-ups where you use chain or a belt to which you pin weight plates or kettlebells. The good pull-up version for exercising your back and biceps is behind-the-neck pull-up. Then you can try more advantage pull-ups like a one-arm pull-up, one hand pull-up (the easier version of one-arm pull-up where you can do the one-arm pull-up and your second-hand grips the first arm just below the wrist), then you can try mixed grip pull-up or commando pull-up. There is always the easier way how to do a pull-up and that is using kipping – where you swing with your hips and this dynamic helps you go up. The extreme version of pull-up is bar muscle up where you use the whole range of movement.

2. Push-ups

Push-ups - The Ultimate Guide

Another workout that again stands to be a great pre-workout exercise is push-ups. Like pull-ups, push-ups strengthen every core of your body. Working from your hands down below your thigh area, push-ups are great before low-intensity as well as high-intensity training. It is one of the best ways to get yourself warmed up. However, you must never overdo any exercise, as you must stabilize your breath to carry out the rest of your workout!

The muscles which you train with push-ups are abdominals (abs), deltoid, chest muscles, stabilizers – back body, triceps brachii, forearm, and biceps. You use many more inner muscles, joints, and tendons. Your fingers, forearms, wrists, and elbows are used too and that is why is push up so complex exercise while so basic and simple. The right technique for push-ups is required to prevent injury.

Planche Push-up - The Ultimate Guide

There are many variations of push-ups like weighted push-up (where you put barbell plates on your upper back), planche push-up (the extremely hard version where you use only the arms for doing push-ups), knuckle push-up, Maltese push-up (the gymnastic version where the hands are positioned further down towards the hips), and Hindu push-up (where you transit between downward-facing dog yoga position and cobra yoga position). Then there are more advanced variations like a one-arm push-up, single-let push-up, or backhanded push-up. You can choose from many variations but one is certain – your biceps will be trained well.

3. Wide Grip Lat Pulldown

Wide Grip Lat Pulldown - The Ultimate Guide

Start your bicep and back workout with wide grip lat pull down. There are two-rod sets available in front for you. To get the momentum easily, ease the pressure from both the hands, mainly directing it towards the elbow. Now keep your back completely straight and use your hands to pull down the rod with your elbows. You must breathe in and breathe out every time you pull it down. Breathing is very crucial when doing any exercise with weights.

Initially, you might have trouble mastering it. The best way to do this exercise is to squeeze your muscles. Make every contraction count and focus on its quality. While you are moving your hands, lower the legs as well. This would enable the entire body to sweat out even more. Simply squeeze the bar and then move up and carry on the process. Repeat this workout in sets of three – 12 reps are enough for beginners. With every set, you complete, take a break for 30 seconds. This one of the best exercises for muscle build-up!

When you are doing most of the pulldowns you are exercising your latissimus dorsi, scapular, biceps, back, and lower back muscles. This wide grip lat pulldown exercise is extremely great for your lower back strength. You can try other variations like narrow grip underhand pulldown, narrow grip neutral pulldown, narrow grip overhand pulldown, or wide grip overhand pulldown.

4. Shotgun Row

The next exercise in line to build your muscles is to start with a shotgun row. This workout is also termed as cable row and must be carried in sets of three. Before hitting the dumbbells or other heavyweights, it is mandatory that you prepare your arm, tendons, and joints and with shotgun rows, you can start slowly and add weights easily.

Therefore, make sure that you pull with the help of your elbow. Keep the back straight and avoid extreme pressure on your hands. Don’t exhaust yourself with this exercise. A maximum of 12 reps is enough for one arm. Take a break for 30 seconds after each set and then start again.

The right technique of shotgun row consists of these few steps:

  1. Find a low cable and attach a single handle to it.
  2. Set required weight.
  3. Starting position: stand back in a wide-split stance with your shoulder forward and extended the arm.
  4. Dynamically retrace the shoulder and flex your elbow. Rotate your wrist and palm upward as you pull.
  5. After a short pause returns slowly back to the starting position in point 3.
  6. Repeat steps 3-5.

5. One-Arm Dumbbell Row

One-Arm Dumbbell Row - The Ultimate Guide

Dumbbells are great when you are trying to build your biceps. It is also one of the most crucial exercises to stretch your body as well (with light weights). After completing your shotgun row, take up the dumbbells and pull in the weight towards the center. Avoid using too much of your biceps in the beginning. Keep the weight towards the central part of the body, instead of keeping it straight. This is yet again great for building your core and helps in boosting your body shape overall.

The right posture and movements for the one-arm dumbbell row:

  1. Starting position: put one knee and one hand (on the same side of the body) on a bench.
  2. Align your back straight and parallel with the ground.
  3. The second hand (which isn’t touching a bench) holds a weight – the arm is extended.
  4. Exercise movement: the weight is lifted towards the hip and the movement ends when elbow bends over the right angle (> 90 degrees) and your humerus is in line with the back.
  5. Slowly return back to starting position in point 1.
  6. Repeat steps 1-5.

6. Rope Straight Arm Pulldown

Rope Straight Arm Pulldown - The Ultimate Guide

After completing your dumbbell rows, move onto your next back and bicep workout which is rope straight arm pull down. This exercise is more or less similar to picking up dumbbells but is of high-intensity. This exercise enables the body to be in a particular set of motion, in order to direct the muscle build-up. For your training, you can start with two rounds of 3 sets each. One is for low pulls and the other consists of normal pulling.

In order to go for the low pull, keep the rope straight and then pull it downwards near to your hip. Repeat this for at least 15 times in each of 3 sets. After each set relaxes for 30 seconds. You must remember to keep the chest and your chin up or in alignment with your body posture. Don’t bend too much or else this workout might have a reverse reaction. After you are used to this workout, you can stretch it more beyond your thighs.

Similarly, normal pulling also consists of 3 sets, with 12 to 25 reps per set. Keep your body posture straight to get to the core of the workout!

The flow of the movements is as follows:

  1. Find a high pulley in your gym and attach a rope (it can have knots at the ends).
  2. Set the weight (ideally start easy to prevent any injury).
  3. Stand around 1 meter (approx 3.3 feet) back from the pulley and take the rope in both hands.
  4. Starting position: Keep your back straight and lean a little bit forward. Extend up your arm in front of you.
  5. Keep your arm straight and pull the rope down to your hips/thighs and pause there for a second.
  6. Reverse the motion back to the starting position (point 4.) but don’t let weight hit the weight stack.
  7. Repeat steps 4-6.

7. Barbell Biceps Curl

Barbell Biceps Curl - The Ultimate Guide

A critical bicep and back workout consist of a barbell biceps curl. Hold the barbell and take it down to the middle of your body. The optimal number of repetitions in one set is usually 8-12 times. You can do the variation of biceps curl to the lower end of your body. After each set, rest for 30-60 seconds. As a beginner, you might be too stressed out when completing this exercise. But you can start easy and focus on the right technique instead of on the number of repetitions, sets, and weight.

Therefore, it is advised that you take the barbell down to the midpoint only. Slowly and gradually, increase your speed and the time of this workout. This exercise works wonders and enables fast muscle growth. It keeps you in shape and breaks the muscles slowly for new ones to form. Sometimes it can be painful but focus on the right technique. If you start to extremely use your lower back it is time to rest or unload weight. Better safe than injure yourself – this is the truth especially when you have just started out.

8. Spider Curl

The next great exercise for your biceps is the spider curl workout, also known as the spider barbell curl. Take the barbell and then curl it up around your hand, thus releasing the pressure off the muscles. It helps in tightening the core and provides muscle flexibility. Repeat this exercise in sets of 3. Don’t forget to take a break between each set. From 12 to 15 reps for beginners is enough to get you started!

The right instructions for spider curl are:

  1. Find a bench, barbell, and barbell-weights in your gym.
  2. Bend the bench (the longer part) to 45 degrees.
  3. Lay at the bench with your torso and stomach pressed to the bench.
  4. Position your feet and toes straight and comfortably on the ground.
  5. Starting position: Grab the barbell with your hands with the palm facing up. Approximately at about your shoulder width or narrower – do what is more comfortable to you.
  6. Start to lift the barbell up (and exhale during the movement) – wait for a second in the topmost position to use your biceps as much as you can.
  7. Slowly go back down to the starting position (and breathe in).
  8. Repeat steps 5-7.

Variation: Instead of the barbell for this spider curl you can use dumbbells. And you can do it simultaneously or asynchronously.

9. Reverse Curl

When coming to your bis and back workout session, it is necessary to release all the excess stress and go slow. This reverse curl is just the reverse version of a barbell biceps curl. You just need to follow the instruction for barbell biceps curl but in reverse order. Simply, hold the bar with your hand and pull it very slowly down – wait there for a second and repeat. Be gentle when performing this exercise. Try to avoid bending back, going so fast, or swinging with your whole body. The reverse curl should be very slow-moving and focus your breathing and on its overall quality. Repeat this for 3 sets and take a break at least for 30 seconds after each set. This is one of the preferred exercises for building bicep and back muscles.

10. Dumbbell Alternate Bicep Curl

At the end of your back and bis workout session, you can add set or two of dumbbell alternate biceps curl or its alternative. Because it should be one of the very last exercises on your biceps training you can go with lightweight. But again focus more on quality than quantity.

All you have to do is to pick up the dumbbells and alternately curl your hand. Be as gentle as possible so as to avoid over-exercising. By the end of every workout session, your bicep and back muscles are more or less tired. Therefore, you just pick up light-weighted dumbbells and complete the reps. You can alternately choose a heavy one and then go for the light one. This exercise would help in toning the muscles and giving them the right shape!

Don’t Overdo Your Workout Session

Don't Overdo Your Workout Session

After every workout session, it is necessary that you pay attention to your body restoring process. If you are engaged in high-intensity training for 4 days a week, it is essential that you go for low-intensity training for the remaining three days. Don’t forget to take rest after hard workouts – your body needs time for regenerating and muscles need time to grow. Anyway, if your workout plan has the good setup you focus on different parts of your body every training and the muscles have time to regenerate. It is advisable to take at least 1-day rest – you can try another relaxing activity like swimming, cycling, or walking.

Keep the process intact and never fail to workout. If you are able to maintain this balance, then your muscle growth would be faster. Therefore, rest is equally important along with working out!

Consult With Your Trainer Before Starting Your Back and Bicep Workout!

One of the primary mistakes that all individuals make is to start exercising without consulting a trainer. Pre-matured workout sessions are practically more dangerous and can harm the body in several ways. In order to avoid damage or serious health problems from cropping up, always follow the instructions of your trainer.

When you are trying to build your biceps and back muscles, it is essential that you follow the guidelines as laid down by your gym instructor. Since they are experts in their field, their professional way of handling individuals during the workout brings all the difference. The training effect for your body will be better under the guidance of your trainer.

To carry your workout with high hopes, a positive mood, and a good attitude, it is mandatory to rely upon your instructor. He or she would direct you with each workout and even chalk out a plan for better results. The more organized your workout sessions are – the better would be the fruit of your efforts!

Eat Right – Give The Nutritions to Your Body

Eat Right - Give The Nutritions to Your Body, Back and Bicep Workout Exercises - The Ultimate Guide

Along with continuing your bis and back workout, it is crucial to maintain the portions of your daily food intake. When trying to build your muscles, eat foods that are rich in proteins. Along with that, try to have a healthy and fulfilling breakfast. Drink lots of water during and after your workout. The best initiative would be to go for fruit-infused water, as they are packed with natural antioxidants that can stimulate your energy levels. Don’t drink soft drinks when you are exercising – they contain a huge amount of sugar and aren’t healthy.

Thus, to make things work out in the right manner, maintaining the balance in the body is mandatory. After every workout session, make sure that you skip having all fried and processed food. Such intakes can reverse the goals and can lead to critical health conditions. To see stable muscle growth in your own body, talk to your trainer about the portions of food you must take daily. The right diet takes a huge part in shaping you during biceps and back workouts.