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Best Back And Bicep Workout For Men

If Monday is “International Chest Day” at gyms throughout the world, Tuesday may be “International back and bicep workout day,” considering how frequently those muscles are used together in a workout.

9 Insane Back And Bicep Workout For Muscle Growth

Although there is no hard and fast rule that the bicep and back must be exercised together, there is some logic to combining these two muscle groups that allow you to pull extremely hard.

Our guide to combining back and bicep workout will show you how to design upper-body routines that will give you strong back and muscular arms.

Why do you need to work your back and biceps at the same time?

Back and bicep workout usually starts with rowing or pulldown exercises to target the larger back muscles while you’re still fresh. Starting the exercise with biceps curls would exhaust your arms to the point where they wouldn’t be able to help you as well as they should on your back motions, thus saving biceps training until after you’ve trained your back is the obvious strategy.

The push-pull split, in which you exercise muscles that push one day and pull the next, is one of the most famous and time-honoured workout splits in all of the muscledom. For example, on Monday, train your chest, shoulders, triceps, quads, and calves, and then on Tuesday, work your back, biceps, glutes, hamstrings, and rear deltoids. This type of plan makes it simple to keep all of your workouts balanced and guarantees that no muscle areas are overlooked.

You don’t have to work out your entire body every day, of course. You might perform upper-body pushing one day, upper-body pulling the next (back and biceps), and a leg day later in the week. A back and bicep workout may be simply included in any push-pull split.

1. Pull-Ups

Pull ups for Back and Biceps workout

1 x Set

50 reps

10 seconds of rest

With your hands facing away from you and your arms fully extended, grab the pull-up station handles. The distance between your hands should be around shoulder-width apart. To raise your chin over the bar, squeeze your shoulder blades together, exhale, and press your elbows towards your hips. Return to the starting position by lowering under control.

2. Lat Pulldown

Lat pull down

4 sets

10 reps

There will be no respite.

Kneel in front of the cable machine with your back to the machine. With your palms facing away from you and your shoulders shoulder-width apart, grab the bar. Push your chest out and lean back slightly. Pull the bar all the way down to your chest, then gently return to the starting position. Throughout the exercise, keep your torso motionless.

3. Barbell Bent-over Row

4 sets

10 reps

There will be no respite.

With an overhand grip, hold a barbell slightly wider than shoulder width apart. Keep your back straight and bend your upper body forward until it’s virtually perpendicular to the floor with your legs slightly bent. Row the weight up into the bottom portion of your chest from here. Pause. Return to the starting location under control.

4. Face Pull

Face full for Insane Back and Biceps workout

4 sets

10 reps

Between sets, take a 90-second break.

On a cable machine, attach rope handles to the top pulley. Kneel with one foot forward and flat on the grand in front of it. Take the handles in your hands and bring them towards your face, keeping your upper arms flat while you do so. After a little pause, reverse the movement.

5. Inverted row

Inverted Row

4 sets

10 reps

Between sets, take a 90-second break.

Set up a bar at waist height in a rack. With an underhand grip, hold it wider than shoulder-width apart and hang beneath. Position yourself in front of the mirror with your heels out in front of you and your arms fully extended. From your shoulders to your ankles, your body should be straight. Pull your chest up to the bar by flexing your elbows. Return to the starting position slowly and steadily.

6. Barbell Curl

Barbell Curl for Back and Biceps workout

4 sets

16 reps

Between sets, take a 90-second break.

Grab a barbell and hang it in front of your thighs with a shoulder-width grip. Curl the bar up to your chest, keeping your upper arms motionless, while bracing your core. Return to the starting location under control.

7. Dumbbell Rows with one arm

Dumbbell row

4 sets

10 reps

60 seconds of rest

Place your right hand against a flat bench beneath your shoulder while maintaining your arm straight. Place your right knee on the bench and walk out to the side with your other leg. Grab a dumbbell from the floor with your free hand and row it up to your side until your upper arm is parallel to the floor. Return to the floor carefully and repeat.

8. Seated Hammer Curl

Seated hammer curl

4 sets

8 reps

There will be no respite.

Sit on a chair or on a bench with two dumbbells at your sides. Keep your upper arms steady and your palms pointing inwards as you bend your elbows to bring the dumbbells to shoulder height. Return them to their original position and repeat the process.

9. Incline Dumbbell Curls

Incline dumbbell curls

As a tri-set, perform the exercises. Straight from eight dumbbell curls to eight hammer curls to 16 barbell curls.

4 sets

8 reps

There will be no respite.

Sit on a bench placed at a 45-degree angle with two weights at your sides, underhand gripped. Curl the weights up to shoulder height, squeeze your biceps, and then return to the starting position under control.

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