BACK, BICEPS AND FOREARMS

Along with back and biceps you can also add fore arms workouts in order to enhance your fore arm muscles. Back, works good with both biceps and fore arms, since your fore arms and biceps plays important role in pulling part of the back workout. Thin biceps and fore arms leads to improper pulling in back workouts. So in order to make your back workout perfect you need perfect biceps and forms. Let us see some back, biceps and fore arms workouts combined.

WORKOUTS:

  First start with back workouts and then proceed with biceps workouts and end up continuing fore arms workouts behind the biceps workouts.

BACK:

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. 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.

6. 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. 

7. 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:

8. 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.

(or)

9. Reverse grip barbell curl:

Reverse grip barbell curl

• Stand with your feet slightly apart and your arms straight, hold a barbell using an overhand grip(thumbs toward each other).
• Inhale and curl the bar to the shoulder level. Exhale as you lower the barbell to the starting position.
• This exercise works the extensors of the wrist and fingers. It also works the brachioradialis.

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.

(or)

11. Dumbbell reverse curl:

Dumbbell reverse curl

• Stand with your feet about hip-width apart. Hold a dumbbell in each hand with overhand grip. Rest the dumbbells on your thigh, facing the wall.
• Curl the dumbbell by bending your elbows to form 60°. Hold for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

12. 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.

(or)

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. 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.

(or)

15. 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  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :12- failure.

FORE ARMS:

16. Finger curl:

Finger curls

• This exercise plays an important role in development of your fore arm muscles. Kneel down on the floor with your fore arm resting on a bench. Take an under hand grip on the bar using only the fingers.
• Curl the fingers, then the wrist up as far as possible and then down, keeping the elbows stationary. For the best results, do not grip the barbell; keep it placed on the last few digits of the fingers. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure. 

17. Dumbbell wrist curl-underhand grip:

Under hand wrist curl

• Sit on a bench, grasp a dumbbell in each hand with an under hand grip. 
• Inhale and curl your wrist up as much as you can. Exhale as you complete the movement. This exercise works the flexors of the wrist and finger.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

18. Pin cable curl:

Pin cable curl

• Attach a straight bar to the low pulley of the cable station. Grab the bar from your barbell using an underhand grip behind you, while keeping your arms straight. 
• Flex your wrists to raise the bar up as high as possible. Pause for a second and lower the bar to the starting position and repeat.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

19. Standing barbell wrist curl:

behind the back wrist curl

• Grab a barbell from your behind using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.
• Flex your wrists to raise the barbell up as high as possible. Do not move your arms during the course of the movement. Reverse the movement to lower the barbell. Repeat.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

Tags: Indian muscle building combined back, biceps and fore arm workouts, Indian body building back biceps and fore arms workout combo.