BACK AND BICEPS

Back and biceps are one of the best of combinations. Your biceps gets worked out whenever you do the following back workouts. By doing these workouts altogether you will get assured fulfillment. In most of the back exercise you pull weights with help of your fore arms and biceps so, this is the best time to add on an extra muscle to your biceps muscles. Let us see some of the best combination of back and biceps workouts.

WORKOUTS:

1. Lat pull down under-hand grip:

Under-hand grip lat pull down

• Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar equal to shoulder width apart in reverse direction, where palms should face you. Sit down maintaining the upper body in an upright position, slightly leaning back from the hip.
• Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

2. Seated pulley row:

Seated pulley row

• To begin this workout take hold of the handles of the pulley as shown in the image. Sit with your back straight while keeping your legs bent  ans feet against the metal block.
• Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Repeat the same.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

(or)

3. Overhand-grip pulley row:

Overhand-grip pulley row

• To perform this workout hold on to the bar in front of you. Sit with your back straight while keeping your legs bent and feet against the metal block. 
• Extend your arms feeling your lats stretch. Pull the weight back in to your body until the handles touch your abdomen or lower chest.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

4. Neutral-grip lat pull down:

Neutral-grip lat pull down

• To perform this workout sit on the bench in front of lat pull down machine, with thighs supported by the pads.
• Grasp two pulleys using both your hands which is attached to the same hook. Pull it down towards your chest and slowly release it to go to the starting position.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

5. Cable face pull:

Cable face pull

• Hold on to a high pulley with both the hands in front of you, arms extended.
• Pull back, bending each arm, until your upper arms are in the line with your upper body. Return to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

6. One-hand cable row:

One-hand cable row

• Stand facing a cable station and hold a low pulley with one hand. Your legs should be slightly staggered. 
• Pull back on the pulley by bending your arm at the elbow. You should pull back until you reach your hip. Return to the starting position and repeat.

Frequency  :1-2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

7. Bent over two arm long bar row:

Bent over two arm long bar row

• Straddle a T-bar row machine or place a long rod against the corner of a wall and add weight plate in other end of the bar, grab with overhand grip before weight plate. Make sure you are standing with your feet  shoulder-width apart and your knees slightly bent.
• Keep  your back flat and bend waist until your upper body is about 45° from the vertical, the bar hanging at arm's length directly below your shoulders. 
• Then, squeezing your shoulder blades together, lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure. 

8. Reverse chin up:

Reverse chin up

• Extend your arms and take an under grip on the bar with your hands shoulder-width apart.
• Inhale ans stick your chest out to pull yourself upward until your chin is at the level of the bar. Exhale as you complete the movement.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :Till failure.

BICEPS:

9. Barbell biceps curl:

Barbell biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

10. Dumbbell biceps curl:

Dumbbell biceps curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the dumbbells up toward the shoulders.
• Keep the elbows stationary and only bring the dumbbells as high as you can without moving the elbows. Slowly lower the dumbbells, keeping a slight bend elbows at the bottom(don't lock the joints and try to keep tension on the muscle).

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

11. Cable curl machine:

Cable curl machine

• Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly.
• Curl the bar toward your chest as far as you can without allowing your upper arms to move.
• You can also use V-Bar for a change in this workout. Use it on the alternate weeks skipping straight bar cable curl.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

12. Over head cable curl:

Over head cable curl

• Stand in between the crossover station and attach the handles to the over head cables on either side of the crossover station. Hold the handles on both sides in underhand grip, with your elbows on the shoulder level.
• Curl the cable towards your ears and hold for a second. Return to the starting position and repeat. Do not move your arms and elbows when you curl.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

13. Cable preacher curl:

        

Cable preacher curls

       

• Attach a straight bar to the low pulley of a preacher curl cable station. Grab the bar with a shoulder-width, underhand grip. 
• Slowly curl the bar up until palms are pointing towards your face. Pause for a second and lower the bar to the starting position.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

14. Lying prone incline dumbbell curl:

Prone incline dumbbell curl

• Lye prone on a incline bench with a dumbbell in each hand lower than shoulder width apart. With the dumbbells hanging on the front face the floor.
• Curl the dumbbells to the shoulder level, do not move your arms, only your fore arms should be in motion.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

15. Standing one arm curl over the incline bench:

Standing one arm curl over the incline bench

• While standing with back straight, hold one dumbbell with underhand grip. Rest upper arm on the top of the incline bench.
• Lift the dumbbell up while keeping your upper arm in place. Hold for one second. Lower the dumbbell back to the starting position and repeat. Do the same for the other hand.

Frequency  :1-2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

(or)

16. One arm dumbbell preacher curl:

One arm dumbbell preacher curl

• Hold one dumbbell with underhand grip, position your upper arm on the preacher curl machine. Face toward the working bicep.
• Curl the dumbbell while keeping your upper arm at same position. Refrain from using your shoulder during the movement. Hold for a second and return to the starting position. Repeat the same by switching to the other hand.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

17. Concentration curl:

Concentration curl

• Start by sitting on the edge of the bench, holding the dumbbell in your left hand. Let the left arm hang straight down with the elbow resting on the inside of the knee. 
• Lean forward so your torso is over your legs and place the right hand on the right knee.
• Bending the elbow, curl the dumbbell up to the shoulder level and pause momentarily before slowly lowering the dumbbell to the starting position.
• Repeat until your set is finished, then switch sides and complete with the right arm.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

18. Overhand-grip pull up:

Overhand-grip pull ups

• This is an effective power exercise, almost works out entire upper body. Using the overhand grip, hang on a bar with your arms a comfortable shoulder width-apart and legs slightly bent at the back.
• Pull yourself up as high as possible over the bar. Hold on for a second and slowly lower to the starting position and repeat.
• You can also grasp the bar with palms and fingers forward away from the body called as pronated grip. Don't squeeze your entire body when you perform this exercise, feel free and relax your shoulders & body. Pull up in a smooth motion, don't jerk.

Frequency  :1-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :Till failure.

Tags: Indian muscle building combined back and biceps workouts, Indian body building back and biceps workouts combo.