The secret of getting a fit muscular body is doing back and bicep workouts. This exercise is a process of involving both your biceps and your back to build muscles to get stamina. It is like a paired-up workout usually done by bodybuilders. There is no such rule that the back and biceps should be paired together to do the exercise but there is some good logic behind it. The combined muscles of these two groups help in building strong upper body strength. People always focus on several heavyweights for back and bicep workouts, but it is necessary to focus on doing the number of reps with the correct form.
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If you only concentrate on hitting your back then it might strain your biceps and you might feel difficulty in doing pulldowns due to weak biceps. So, a combination of back and bicep workouts is essential for bodybuilding and have that strong thick back and bulging arms.
After training your back then focus on your bicep exercise because a stable back is the foundation of any fitness goal. Let us see how to do back and bicep workouts which will prove beneficial in all the fitness aspects of building a strong body.
How to do Back and Bicep Workout with Variations
Straight Arm Pulldown
This is a good exercise for back movements. It serves as a warmup and a pre-exhaustion workout for your back. It works on your biceps, triceps, and your back at the same time. While doing this, make sure to keep your arms straight if possible. It is ok to slightly bend your elbows. Maximum activation and isolation of lats are possible through this workout.
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Wide Grip Lat Pulldown
A perfect choice of workout if your major focus is on the back and bicep. It works on lats that help to build a strong back and then strengthen your biceps by pulling down the cable technique. While working on lats, your biceps and arms are under contraction, which helps to keep the biceps muscles activated throughout the movement.
Low Cable Row
Before jumping to do bicep exercise it is necessary to build a strong upper back with good blood flow. Low cable row does this for you. However to start this workout, retraction of shoulders is necessary and once you get used to this exercise, you will notice some good change in your shape of the biceps.
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Rack Pulls for Strong Bicep
Rack pulls don’t work on many muscles like a deadlift, but it certainly focuses on the biceps and mainly lower back muscles. It helps in improving your grip strength too. It helps in building mass growth in your arms and if you include rack pulls in your regular daily routine, it will benefit you in having strong back muscles.
Chinups for Strong Back
For his workout, you have to hang from the bar. Your hands should be shoulder-width apart and palms facing towards you. Pull yourself until the chin goes beyond the bar. Because of the hanging position, there is good blood flow across your bicep, back muscles and lymph nodes. This is a simple and overall ideal exercise to get the benefit of both biceps and back workouts.
Back and Bicep Workout at Home
You can improve your combined biceps and back strength at your home too by doing some simple exercises.
Suspension Bodyweight Trainer
Just tie a band around a stable object above your suitable height. Pull the band with elbows bending with a tight grip towards your chest. Do this for 8-10 reps. This exercise helps to move your body against gravity and strengthens your upper back and biceps muscles.
Band Hammer Curls
You could do this exercise with an elastic or resistance band. You have to just loop the elastic band around your feet, stretch the band and hold it to your palms. The palm should face each other. Stretch it as far as possible. This is a very simple and effective exercise. But it does help in improving your overall grip, forearms strength. It even helps your back to get an erect spine.
Back and Bicep Recommend Reps
If you are a beginner, then to begin with all the variations you can start doing around 3 sets of exercises. If you are an expert in workouts then it is recommended to do it in a 2:1 ratio. That is 6 sets for the back and 3 sets for the biceps. Remember to focus more on back muscles and then move to bicep muscles.
- By targeting back and biceps together could be a perfect combo to build lean and strong veins and muscles.
- Strong biceps and back are very important because they help to stabilize your shoulder and it helps in building a strong core. So, the combo exercise is a boon to concentrate on large muscles and build overall body strength.
- If both are strong then you can do major challenging workouts like deadlifts, weight lifts and other high-intensity workouts. So it is an optimal ain for fitness athletes and bodybuilders.
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