Most basic workout routines are broken into groups. Back and Biceps, Chest and Triceps, Shoulders and Legs and so on. The reasoning for this is fairly simple. Ideally you want to train complimentary muscle groups in the same workout. When working out the Back you’re utilizing your Biceps as the secondary muscle group. Your biceps need to do some work to complete the exercises you’re focusing on for your Back workout. Your Back muscles are the primary muscle group, and biceps would be secondary. The same applies for Chest and Triceps.
To get the most from your workouts ideally you want to incorporate different exercises. This not only targets the muscle differently, but it helps to make your workouts more interesting. Here’s a great Back and Biceps workout you can do that will leave you walking out of the gym feeling pumped!
Start with a Seated Row. Using the cable machines usually located in your free weight room is great. Be sure to keep your abs tight, grab the bar or handles with an overhand grip and proceed to pull towards your chest. Focus on squeezing your shoulder blades together and try to keep your elbows close to your sides. Complete 3 sets of 10-12 reps.
Without resting more than a couple minutes, move on to Pull Ups. Again, the key here is to focus on form. Movements should be smooth and controlled. If you find yourself jerking yourself up or dropping too quickly try using the weight assisted pull up machine until you feel more comfortable carrying your full body weight. Using a wide grip, grab the bar and complete the movement. Focus on pulling the bar to you, rather than you to the bar. Complete 3 sets of 10-12 reps.
Grab some water, and give yourself a couple minutes to get ready for the next back blasting exercise, Reverse Grip Row. Go back to the Seated Row machine you started with. Instead of grabbing the bar with an overhand grip, choose an underhand grip. You’ll hitting your back, but you’re engaging more biceps use here so you’ll likely have to lower the weight a bit from regular rows. Try to pull towards your upper chest rather than your stomach. You should feel it in your upper back versus your mid-back. After 3 sets of these your biceps should be screaming and your back should definitely be feeling the pump!
Let’s finish off your Back and Biceps workout with Running the Rack. This is going to be the ultimate blast to your workout for the day. The objective here is to do 5 reps of 5 progressively heavier weights and going “back down the rack” to complete the set.
Check out our previous post Build Bigger Biceps – Run The Rack to learn more details. If you can bust out 2 or even 3 sets of these you’ll definitely be ready to call it a day for you Back and Biceps workout!