A back and bicep workout for a perfect big back and great biceps are hard to come by, and they just don’t come with heavy lifting and dumbbell workouts. Most people don’t understand how much effort it takes to get a perfectly shaped body. In order to achieve your goal, you have to follow the correct order.
If you are a beginner then it makes more important for you to follow a precise schedule and form to accomplish your fitness goal. Our back consists of a huge muscle group, so you have to put a lot of effort to build a big back. In fact, the same thing follows for the biceps.
Find out which back and bicep workout you need to include in your exercise to get an amazing result.
Back and Bicep Workout Exercises:-
Back Workout Exercises:
1. Pull-ups
Pull-ups refer to an upper-body compound pulling exercise in which the arms grip something in order to pull the body upwards with the wrists continuing in a neutral position, elbows flexing, and shoulders adduct.
A pull-up can be performed with any grip and if the grip isn’t high enough then you may bend your knees.
Pull-ups are primarily meant to target the back, but they also can be effective to target the arm, deltoid, and core muscles. It can add definition to the lower, middle, and upper back muscles along with mass, and width.
LoudFact Advice:
Lead with your shoulders and squeeze your elbows into your side. Avoid swinging your legs to put the focus on your back muscles.
Sets: 2
Reps: 20 per set
Rest: no rest
2. Barbell Bent Over Row
A bent-over row is a popular weight training exercise that targets a variety of back muscles. This compound exercise works with multiple muscles on your back simultaneously.
The bent-over row is often used for both bodybuilding and powerlifting. It is good exercise for increasing strength and size.
LoudFact Advice:
Grab a barbell with hands slightly wider than shoulder-width with your legs slightly bent, keep your back perfectly straight and bend your upper body until it’s perpendicular to the floor.
Sets: 4
Reps: 10 per set
Rest: no rest
3. Lat pulldown
The lat pulldown exercise works great for the back muscles, especially the latissimus dorsi or the “lats,” the muscle just under the armpits. Don’t be overweight or else the focus will be shifted to the triceps instead of the lat muscles.
LoudFact Advice:
Kneel in front of the cable machine and pull the bar down to your chest, then return slowly to the start position. Make sure to keep your elbows slightly bent and keep your chest out.
Sets: 4
Reps: 10 per set
Rest: no rest
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Bicep Workout Exercises:
1. Alternating dumbbell curl
Alternating dumbbell curl is an excellent arm exercise. However, don’t lift dumbbells beyond your capacity.
LoudFact Advice:
Grab a dumbbell in each hand with closed elbows, and complete a full repetition on one arm and then the other arm. Keep one arm stationary while you curl the other and alternate between sides.
Sets: 4
Reps: 10 per set
Rest: no rest
2. Barbell curl
The standing barbell curl is the cornerstone of many bicep-building routines. It is an isolated exercise because it involves the biceps and the elbow.
LoudFact Advice:
Your biceps are the secondary movers in your back exercises, which makes it easy to target both back muscles and biceps for this workout. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.
Sets: 4
Reps: 10 per set
Rest: no sec