8 Killer Back and Biceps Workouts For Building Muscle

One of the most well-liked methods for blasting your back and biceps to make them expand is to train them both in the same session. Why alter an effective strategy when it has been tried and tested and proved to work?

Perhaps the most stunning feature of a bodybuilder or strength athlete is their muscular, well-developed back. A standout back doesn't appear all that frequently, though. It is difficult and takes many hours of heavy lifting to develop a big back. However, the effort is very worthwhile. Respect is demanded by a broad, thick back. You can tell that person worked hard.

Additionally, all lifters and other athletes need powerful backs. Your back muscles must be able to support the weight every time you pull anything or move something off the ground.

Although your triceps are the bigger muscle, the biceps brachii frequently receive most of the focus. Who wouldn't want biceps that are still developing? Yes, your genetic makeup has a major role in how your biceps look. Everybody can't create bicep-flexing mountains like the Matterhorn. However, anyone can grow a set of biceps that will turn heads.

And don't undervalue the role your biceps play in your ability to perform physically. You use your biceps whenever you pull or carry something, just like your back, and you are only as strong as your weakest link.

Back and Biceps Workouts For Muscle Mass

Back Workout

Close-Grip Cable Pull-Down

Set a bench facing away from the cable station & set the bar at the highest point. Sit facing towards the station & hold the bar at its edges. Breathe out & pull the bar downward to your clavicle. Try not to lean back, once the bar is by your chest hold it there for a moment. Slowly let the bar come up until your arms are fully extended.

T-bar Row + Dumbbell Row

Keep your chest upright & bend your knees. Breathe out & pull the weight upwards into your stomach. Allow your arms to fully extend before doing the next rep. Next transition to a prone position holding a single dumbbell by your side then pulling it into your rib cage. Do the same on the other side.

Dumbbell Shrug

Hold a pair of dumbbells by your sides. Retract your scapula, breathe out & shrug your shoulders keeping your arms straight. Once you shrug as high as possible hold there for a moment before lowering the weights back to your sides.

Chin-Up (Close Grip)

Grip a overhead bar with a pronated hand position & no further than shoulder width. Breathe out & pull yourself up, stopping once your chin reaches the bar. Lower yourself down fully extended in your arms before doing the next repetition.

Biceps Workout

Concentration Curl

Sit on a bench or stool, hold a single dumbbell in one hand & place your elbow alongside your thigh. Allow the arm holding the dumbbell to extend, breathe out & raise the dumbbell upward, keeping your elbow connected to your thigh until you reach the maximum contraction. Slowly lower the dumbbell back down until your arm is extended again.

Single Arm Cable Curl

Set pulley to low point on the station. Attach a single handle to it & grab it. Keep your chest upright & elbow slightly in front of your body. Breathe out & raise the handle upwards towards your shoulder. Hold for a moment creating a isometric contraction, then slowly lower the handle back to the starting point. Once desired number of repetitions are complete switch to the other arm & replicate the technique.

Double Bicep High Cable Curls

Grab a handle with each hand while you stand upright between two tall pulleys. The palms of your hands should be facing you, and your upper arms should be parallel to the floor. This is where the workout will begin.

To arrange the handles near your ears, curl them toward you. Make careful to breathe out while flexing your biceps. After a little pause, squeeze. Return your arms to the starting position slowly.

Related article: Back and Bicep Workouts for Building Strength