Here you can get the best workout for your muscles. This is the perfect back and biceps workout. The goal of this workout is hypertrophy or muscle growth with that in mind everything.
It’s just not about your body it’s about your personality. It’s all about the quality, the squeeze. It doesn’t matter how much weight you can curl.
This workout is hypertrophy or muscle growth with that in mind everything. this exercise consists of the slightly higher rep somewhere between 10 to 15 and you will be keeping our rest periods low ideally 45 to 60 seconds in between the sets.
Back and biceps workout to start with straight arm pushdowns from there we’ll move on to barbell rows and then wide grip lat pull-downs, After lat pull-downs, you’ll move on to low cable rows.
Then You’ll finish up with rack pulls before moving on to biceps for biceps. Then you start with seated alternating dumbbell curls before moving on to standing alternating hammer curls.
Finally, you will move on over to the cables and going to do straight bar cable curls followed by rope hammer curls.
1. Straight Arm Push-Downs
This is one of the favorite exercises and you’ve to start just about every back workout for the last three years with them. It serves as both a warm-up and a pre-exhaustion for the rest of the back workout.
After this, you’re going to want to make sure your arms are not perfectly straight, but has a slight angle and then the entire time aim to keep that angle in your arm and then bring your elbows back as far as you can while keeping your chest out doing.
So will maximally activate your lats and take out as much as you can be using other body parts. For the back and biceps workout, you will have to use the narrow V handle.
Because they slightly pronate the hands which are an optimal hand position for stretching the lat at the top of the rep.
Sets: 3, Reps: 12, Rest: 10 seconds
2. Underhand Barbell Rows
You will have preferred to do these underhand as opposed to overhand. Because when you do them underhand you’re able to track your elbows back more naturally as opposed to having your hands overhand.
You have a tendency to chicken wing or like pull your elbows out as you pull the weight up all of the pull should come from your lat and you can do that by concentrating.
You will have to pull your elbows back pretend and you have strings tied to your elbows and someone’s pulling those strings to get the weight up.
Some other things to keep in mind when you do this exercise is you’re going to want to keep a tight flat lower back the whole time bent at the hips by keeping a flat lower back.
Sets: 3, Reps: 10, Rest: No
3. Wide Grip Lat Pull-Downs
Next is the wide grip lat pull-downs. When doing this exercise you’re going to want to take a grip that’s slightly wider than shoulder-width. This back and bicep workout has good features for making your bicep attractive.
In which you think it places a lot more stress on the biceps than it does actually with your back by keeping your grip slightly wider than shoulder-width. You set yourself up to have the optimal track of motion and range of motion for this exercise.
Before you even do a rep you want to keep a big chest what that looks like obviously, you can see bottom these reps as his shoulders are back and his chest is out the entire time. Remember when you will do this then you have to keep your body pretty darn near 90 degrees straight up maybe a little bit back.
So You don’t take our nose off with the handle but whenever you lean way far back you are not targeting. Your lats as much as you’re targeting your upper back such as your trapezius and your rear delts.
Sets: 3, Reps: 10, Rest: 10 seconds
4. Low Cable Rows
This back and biceps workout is to really encourage the muscle with blood and to really get a good squeeze on each rep, And really just kind of taxed the back and completely finish it off.
Some things to keep in mind whenever you’re doing this exercise you’re going to want to keep your back flat and your chest out. That’s pretty much a universal tip for every back motion keeping those things in mind.
Whenever you pull you’re gonna want to pull from your elbows getting your elbows as far back as possible. Which will give you a maximum contraction in your back whenever you let the weight down.
You typically prefer to let your shoulders completely roll forward for the stretch and before you start pulling and rowing again you will have a contract the shoulder girdle back and then row the weight again.
So you’re getting the best of both worlds you’re getting a full stretch. But you’re not using your biceps or compromising your form at all moving on to our last back exercise the workout. Its the perfect back and biceps workout.
Sets: 3, Reps: 12, Rest: No
5. Rack Pulls
In the rack pulls whenever you’re setting up you’re going to want to have it set to where the bar is right below your kneecap. Here we basically hitting at our patellar tendon.
In which your legs should will be are always really sore by using the rack pull. When will you do this frequently then you will be able to get the beneficial portion of the deadlift without having to do the part of the motion.
That really taxes the hamstrings and glutes and quads a lot so that’s why you have to prefer rack poles over traditional deadlifts for back development. It’s a great finisher and you’re going to completely annihilate your back by doing them at the end.
Sets: 3, Reps: 12, Rest: 5 Seconds
6. Seated Alternating Dumbbell Curls
Now is the seated alternating dumbbell curls for back and biceps workout. when you do these seated dumbbell curls instead of alternating one rep on one arm then one rep on the other.
In this workout you will be doing five on one arm then five on the other arm then five on one arm then five on the other.
So you’re doing five at a time and time under tension is one of the main contributing factors to muscle group.
If you find yourself asking why are we doing biceps after a bat that’s because your biceps are getting the indirect work from all the backward.
So by the time you get to biceps, they’re warm and ready to go and then be all ready pre-exhausted from the back training next exercise. It’s the best back and biceps workout.
Sets: 4, Reps: 10 per arm, Rest: No
7. Standing Alternating Hammer Curls
You will have to do this workout with the help of hammer curls, In the same way, that You did the seated alternating dumbbell curls for the same exact reason. So run do five on one arm five on the other than five and five for the four sets.
Its the put standing workout because they train your forearm and then a muscle called your brachialis which is a muscle that runs underneath your biceps. So it’s a critical motion for complete arm development.
Sets: 4, Reps: 10 per arm, Rest: No
8. Straight Bar Curls
In this exercise, your aim is to really keep tension on the muscle. The entire time one of the main things to keep in mind is you want to keep your elbows pinned at your side.
By keeping your elbows pinned at your side and your shoulders back you’re able to isolate the biceps as much as possible.
After you’ll notice You’ve started out with free weights and then moved onto cables.
The reason for that as the bicep tires when you’re lifting a freeway you’ll lift it in towards the top of the rep you’ll notice it gets easier and easier and easier to the point.
Where you think to curl it up it’s basically just resting there instead, of actually pulling on the bicep with the cables.
That’s not the case even at the very top of the rap the biceps still under the full amount of tension that it was at the bottom of the ribs.
Sets: 3, Reps: 10, Rest: 10 seconds
9. Rope Hammer Curl
The last exercise is hammer curl the same thing as the previous cable exercise. You’re going to want to pay a lot of attention to keeping your shoulders and your elbows stationary and pinned at your side and your shoulders back.
When doing this you’ll notice that you do not have our thumb’s wrapped around the rope it’s almost like a thumbs-up position.
You can notice from bottom gif file whenever he curling the weight up then his hand flex-back switch also you can track the forearm and the brachialis more than having it straight.
So for this workout, you’re gonna want to be doing it at least once a week but it’s definitely a taxing workout but listen to your body if your body feels fresh you’re no longer sore nothing’s aching.
That’s a good indicator that your bodies recovered from the workout you never want to train a sore muscle though because the sore muscle is an unrecovered muscle.
Sets: 3, Reps: 10
Here you can get the best workout for your muscles. The goal of this workout is hypertrophy or muscle growth with that in mind everything.
It’s just not about your body it’s about your personality. It’s all about the quality, the squeeze.
It doesn’t matter how much weight you can curl. Pile on the pulls until your lats and upper back are cooked but your arms are primed for action.
That’s the recipe for an upper body that will put any T-shirt to the test.
Generally, back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when you’re fresh.
Our guide to training the back and biceps together will teach you how to create maximally efficient upper-body workouts that build a thick back and bulging arms.
This back and biceps workout a little bit difficult but it the really very perfect for your biceps.