A back and biceps workout is coming for you! The back and bicep workout will focus on your biceps and back muscles. Here you’ll see bicep workouts for men and also how to do bicep workouts at home.
There’s no hard and fast rule starting that back and bicep workout need to be trained together.
But, there is some logic combining back and biceps workout that allows you to pull real hard.
My guide on doing back and bicep workouts for men and as well as bicep workouts at home will teach you how to create maximally efficient back and biceps workout.
A back and biceps workout for mass isn’t just about heavy lifting and endurance.
When doing any back and biceps workout, an essential aspect you need to be mindful of is the correct form.
Proper form is what makes your back and bicep workouts for men integral to achieve your fitness goal.
Quick Tips Before Starting
To do back and bicep workouts for men are doing a lot of different exercises and massive volume.
You back and biceps workout focus on huge muscles. So, a good workout should be exhausting.
When you do back and bicep workout it is more about the rep rather than quantity. But, some people think it’s just about quantity.
What You’ll Get Here
Here you will find various back and bicep workouts for men. And as well as how to do back and bicep workouts at home with dumbbells.
Keep the tips in mind when you go through back and biceps workout. Do it right, and you will feel your back working like never before.
The thing I like about pull-ups is that it’s nice way to warm and become in mood without overdoing it.
You can’t load it up too heavy on pull-ups. It’s a good way to pre-work before you really get into training them.
You can do these back and bicep workouts at home.
These are very interesting back and bicep workouts for men.
I see a lot of people cheating this by swinging backwards and using momentum.
You must keep your back upright and pull you elbows as slow as you can. Add a nice little squeeze at the bottom.
If you have equipment than you can do these back and bicep workouts at home.
3 sets with 8 reps and rest for 20 seconds.
Alternate Dumbbell Curls
The alternating bicep workouts for men is a single-joint exercise for building bigger and stronger biceps one arm at a time. It is popular among bodybuilders of all experience levels.
There are many versions of a dumbbell curl. It includes alternating and standing, which are not exclusive. Since you can also do an alternating dumbbell curl while standing.
The standing variation works your abdominal muscles (abs). But, the seated variations do not affect the abs muscles.
It does not matter either you are standing or seated, doing both arms simultaneously or alternating arms.
A dumbbell curl is executed in the same manner. Hold a dumbbell in each hand with your palms facing forward.
Your arms should be full extended, hanging at your sides for bicep exercises. Lock your upper arms next to your sides and do not move them.
Exhale and curl the dumbbell up to your shoulder by bending your elbow.
Inhale and lower the dumbbell back to the starting position. Do it with a slow pace for better result.
This is the first exercise you’ll doing while doing back and bicep workouts at home without trainer.
3 sets with 10 Reps and rest 20 seconds between sets.
Dumbbell Bent-Over Row
Back and biceps workout require dumbbell you do it. An excellent variation on the bend-over row is to sub out the barbell for a set if dumbbells.
Having two weights requires a little more coordination. And more importantly, stops you relying too much on the stronger side of your body for the entire row.
Opting for dumbbells instead will help you balance out your strength on each side.
Start with the dumbbells just below your knees and allow your wrists to turn naturally during the movement.
3 sets with 8 reps and rest 20 seconds between sets.
First, select your dumbbells. Don’t go overboard on the weight here, because this is an exercise that suddenly feels tough halfway through a set.
You may do these back and bicep workout at home with your dumbbells. This is one of the best back and biceps workout.
You almost want to feel like you’ve picked too light weight for the first couple of reps.
Opting for too heavy weight can also mean you risk injury to your shoulders.
Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
Without leaning back, extend through your elbows to press the weights above your head.
Then slowly return to the starting position.
You have to do 3 sets with 8 reps and rest for 20 seconds between every sets.
One-Arm Dumbbell Row
These are considered as the best back and bicep workouts at home.
Grasp a dumbbell in one hand and rest your opposite hand and knee on a bench for support.
Keep a long spine from your head to your pelvis and square your shoulders to the floor.
Row the dumbbell to your hip, drawing your shoulder back and downward as you pull.
Your elbow should not rise higher than your back. Lower your arm under control.
Complete your reps on one side and then repeat on the other immediately. It also works as bicep workouts for men.
3 sets with 8 to 10 reps each side and after doing both side rest for 20 seconds.
Dumbbell Hammer Curl
Hammer curls are the most efficient bicep workouts for men. And also you can do these bicep workouts at home.
Stand with your feet shoulder-width apart and a slight bend in your knees.
Hold a pair of dumbbells in your hands with your palms facing towards your body.
Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
3 sets with 12 to 15 reps and rest for 20 seconds after every sets.
One Arm Concentration Curl
The concentration curl is also a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling.
But, is more often performed seated on a bench. It’s great for emphasizing the biceps peak and is often used to finish bicep workouts at home.
Concentration curls are a great biceps workout for stimulating the bicep muscles fibers on the peak of the biceps.
What I love about this exercise is the fact that if performed in a perfect manner, you can isolate the biceps. It maximizes biceps stimulation.
Besides, you can use this bicep workout for fixing symmetry issues (such as one arm bigger than the other).
In addition, you can self-support yourself as well by using the other hand to help you squeeze out a few more reps.
Concentration curl emphasizes strict form and tempo.
It is great movement to feel the mind-muscle connection. It is also effective for arm training even with light weight.
You should do this exercise while doing back and biceps workout.
4 sets of 12 reps.
The plate curl exercise uses free weight plates to isolate the bicep and builds bigger arms.
The plate hammer curl targets the long head of the biceps as well as the brachialis and brachioradialis muscles. Typically hammer curls are done with dumbbells.
But in this case, holding a weight plate places the hands in the same neutral position.
To do these bicep workouts at home, start with standing with your feet shoulder width apart.
Your knees should be slightly bent and your abs drawn in.
Grab a plate in your hands with an overhand (palms down) grip at the 11 and 1 o’clock position.
Keeping your elbows and arms at your side, slowly curl up towards your head, squeezing and isolating the bicep muscle.
Then, with a slow pace return to the starting position.
Plate curl exercise builds biceps thickness, as well as forearm strength and size. Strengthens the grip and is also great substitution when dumbbells aren’t an option.
If you love to burn your biceps and get strong biceps this back and biceps workout is for you.
2 sets of 25 reps.
Close Grip Pulldown
The close-grip pull-down is also a variation on the LAT pull-down.
It is a cable-based exercise machine easily available in gyms. This back building exercise is easy to learn and is also very effective.
This allows for variable resistance depending on where you place the pin in the stack.
This exercise targets the LATS muscles. The cable allows for continuous tension.
It is also easy to learn and execute. Close grip pulldown emphasizes the middle of the back.
These are very effective back and bicep workouts for men.
3 sets of 12 reps.
The dumbbell deadlift is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core, making it a great total-body exercise.
By using dumbbells you’re able to achieve a greater range of motion.
Hold a pair of dumbbells in front of you with an overhand grip, palms facing the body.
Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.
3 sets with 8 reps.
Upper body strength is expressed, primarily, through the strength in our arms and the muscles on our back. The back and biceps workout uses barbell for a targeted work out on a critical muscle group.
After you’re done training, make sure you make time for recovery.
You come into the gym and break your muscles down, but then you have to go home and recover with sleep, nutrition, and supplementation.
Your biceps are the secondary movers in your back exercises. Which makes it easy to target both back muscles and biceps for this workout.
In every workout, you need to be mindful of the muscle group you’re targeting to achieve your muscle mass goals.
Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.
Give you feed back and let me know if you want more back and biceps workout.
What exercises do you do for your back and bicep workout? Let me know in the comments section below!
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