A TOP-NOTCH BACK AND BICEPS WORKOUT FOR BEGINNERS TO ADVANCED LIFTERS
Workout2023-02-10

These Targeted Workouts Will Help You Shape Your Physique And Build Serious Strength.

It has been a classic muscle-building exercise for decades to pair your back with your biceps in one workout session. Most rowing and pulling movements that target your back and recruit your biceps to lift weights are time-tested, reliable, and effective, and they make perfect sense - many of the movements that target your back also recruit your biceps. There is nothing wrong with biceps exercises that don't really stimulate your muscles since they can be done at the beginning of the workout to warm them up and get them partly pre-fatigued so that you can finish off the workout with some direct biceps exercises. The back and biceps are a perfect match when it comes to body part split programs, and many programs would not be complete without a solid back and biceps day.

Back & Biceps Workout Benefits

Although there are many factors to consider when planning your weekly workout split depending on whether you want to split your body into different body parts or if you want something different, there are a few distinct reasons to consider planning a back and biceps day.

  • An improved posture and happier joints. Research has shown that people who do more pulling exercises and who have a strong back have happier, healthier joints as a result of doing more pulling exercises. The risk that you may get sore shoulders can increase if you bench press excessively or perform overhead presses without properly compensating your muscles with rows, pulldowns, or pull-ups in order to maintain proper muscle balance. To restore your joints and connective tissues, you will need to do a lot of rowing and to have a stronger back in the near future. There are many things that can be done in order to create healthy spines, improve joint function, and improve posture as a result of this treatment.
  • Despite the fact that not everyone wants to be that friend that everyone in the group asks for help when they move, the alternative is even worse, meaning that no one wants to approach you for help when they move out of fear that you'll snap in half. In order to do this, you need to take a consistent back and biceps day every week. Throughout your daily life, you will feel more capable, and you will be able to move furniture more easily than ever before. Additionally, building strength in your back, biceps, and grip can boost your performance in the gym beyond the practical benefits. It can boost performance in anything from farmer's walks and deadlifts to overhead pressing, which can be strengthened by a strong back to help stabilize the upper body during that exercise.
  • As a matter of fact, many people rightly believe that training the biceps is essential for a more aesthetic body. It is common for people to think that the chest, abs, and even shoulders are other contenders for eye-catching body parts, however, a nicely sculpted back will take your muscularity to the next level and create an undeniably athletic and powerful appearance. As a result of training your back and arms, you'll be able to fill out any T-shirt with more volume, in comparison to looking like a malnourished college freshman swimming in baggy clothes if you don't do it. As a bonus, if you are still trying to lose some of the extra fat from your waist, you will also look like you have a small waist in comparison to when you have a big back.

Back & Biceps Workouts For Beginners

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Beginner-level training focuses on getting strong with a low barrier of entry, using exercises that are relatively easy to master. Barbell rows are a popular method of training the back for new lifters. It's often skill-intensive and highly exhausting, especially for beginners, to work out with a barbell for back training. Exercises used in this back and biceps workout routine are relatively simple to learn and are more appropriate for establishing a base of strength and muscle. When you apply the strict technique and focus on the target muscles, you will also get a gnarly pump in your pulling muscles at the end of the session when you apply the target muscles. Depending on how you define your workout in a technical way, you could label it as a "back, biceps, and shoulders workout" since you're also directly applying some attention to the rear head of the shoulder muscle during this workout.

The following are some of the best back and biceps workouts to add size and strength to your arms, whether you are new to the gym or think you have done it all.

Bent-Over Dumbbell Row

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In comparison to a standard barbell row, the bent-over dumbbell row provides a strong back-building stimulus without straining your spinal erectors (lower back) in the manner that a barbell row does. To move the weight, you should avoid swinging your torso back and forth.

Step To Do: Your arms should be straight down by your sides as you hold a dumbbell in each hand. Keep your back neutral, not rounded, while bending your legs slightly and hingeing forward at your hips. With your hands facing each other, reach the weights toward your toes. Your elbow should be driven past your ribs and your back should be contracted. The weights should be returned to the stretched position before being repeated. Throughout the exercise, maintain the same hip angle.

Workout Sets: 3 Sets Of 8-12 Reps

Rest Period: At Least 60 To 90 Seconds Between Sets

Close-Grip Lat Pulldown

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It is important to remember that the close-grip lat pulldown will stretch your lats and hit them in a way that the row could not do. The combination of vertical pulling (like a lat pull down) with horizontal pulling (like a row) is one of the most effective ways to target multiple muscles in your back at the same time.

Step To Do: The pulldown cable should be gripped in a neutral grip (palms facing each other) with both hands. Hold the handles of the chair, sit down, and allow your arms to stretch overhead as you straighten them. Secure your knees under any pads available and plant your feet flat. Maintain a nearly vertical posture of your upper body with a slight backward lean in your posture. It is important that you drive your elbows down until your chin or face is close to the bar. In order to return to the arms-overhead position, you should be able to control the stretch.

Workout Sets: 3 sets of 8-12 reps

Rest Period: At Least 60 To 90 Seconds Between Sets

Machine Reverse Flye

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A reverse flye on a machine will destroy your rear deltoids. Even though the rear deltoids are technically shoulder muscles, they play an important part in many back exercises. The rear delts are pre-fatigued after you train your back, so training them directly makes sense.

Step To Do: When using a reverse flye machine (or "reverse pec deck"), brace your chest against the pad. Take hold of the handles with both hands at shoulder level and grip them tightly with a thumbs-up grip. Keep your elbows bent a little bit at all times. The hands should be pulled back until they are in line with your shoulders to the side of your body. You should avoid overpulling when reaching behind your body with your hands to reach your hands. Ensure that you return your hands to the forward position before allowing the weights to crash onto the stack.

Workout Sets: 3 sets of 8-12 reps

Rest Period: 60 seconds between sets

Alternating Dumbbell Curl

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It is a good idea to alternate dumbbell curls between the arms so you can concentrate on each arm individually, resulting in some real biceps training benefits. Adding slight supination to the exercise (turning of the wrists in the opposite direction) is helpful in recruiting more of the biceps muscle, this includes the brachioradialis, making the exercise an excellent exercise for building biceps.

Step To Do:

Stand with a dumbbell in each hand and your arms at your sides. In a thumbs-up position, raise your left hand up in front of you. In order to keep the curl going, turn your hand palm up as you pass your hips and continue curling your hand until the weight reaches the level of your shoulders. In order to return the weight to your side, you will need to reverse the motion. The movement should be repeated with your right hand as well. After each repetition, alternate between the left and right arms.

Workout Sets: 3 x 10-20 reps for each arm

Rest Period: 45 to 60 seconds in between sets

What You Need to Know To Progress

As The goal of a beginner is to learn the correct form with simple movements while getting stronger in the process. Using compound (multi-joint) exercises and using the good technique will help you build muscle in all the right places as long as your compound (multi-joint) exercises get stronger and use good technique. Make sure you push each set until you reach the end of the rep range. In the event that you reach that ceiling, increase the load so that you can repeat the process, but only if your form remains strict throughout the process. If you want to lose weight, do not become accustomed to cheating just so you can move the weight. When you have been able to increase your loads by a significant amount, around 30% or more, you can move up to the next program.

Intermediate Back And Biceps Workout

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It is possible to get tempted to start "ego lifting" once you reach the intermediate stage of your training - when your shirts are filled out with a bit of muscle, and you feel more proficient in the gym. Particularly when you start seeing people in the gym who lift a lot of weight swinging around when they row. It is not a good idea to do that. As a result, it can result in injury as well as not stimulating your back as well as using a sharp, firm technique that is crisp and precise. Your back should be working deeply across the targeted muscle fibers as long as you maintain good form so that you can trigger muscle growth as a result. In the same way, you should not swing your biceps when working on them. The work should be done by your biceps, not your ego. In order to grow arms, elbow flexion must be used, not momentum.

Workout For The Back And Biceps From New Angles

As an intermediate lifter, you will likely be able to handle some more volume, provided you eat enough nutrients to recover and grow. This time is also a good time to introduce some variety in order to prevent overuse injuries while also stimulating muscle regions in a variety of ways in order to prevent overuse injuries. The exercises in this back and biceps gym workout are designed to target your muscles in a variety of ways. Performing a chest-supported row as your first exercise of the day is a great idea. There is no need to warm up as much as you would when doing a free-standing row since it is stable.

You are able to focus on the back because of the stability. By using both arms during single-arm rows, the possibility of unilateral (single-arm) strength-building is available to you, because when using one arm, you can lift a lot more weight than if you were trying to lift two dumbbells at the same time. There are some benefits to this unilateral focus, such as allowing any imbalances that might have to be corrected. It is important to note that an incline dumbbell curl stretches your biceps more than a standing movement, so it elicits a strong response that stimulates growth. There is also the possibility that stretching will cause you greater soreness as a result of the increased range of motion, but now that you've gained more experience you'll be able to handle that as well.

Chest-Supported Row