Best Back and Biceps Strength Training | Exercises

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We train your back and biceps – exercises for one and for different days

Best Upper Body Strength Training Exercises
We train your back and biceps – exercises for one and for different days


Training your back and biceps on the same day is a classic training option that instructors in fitness rooms offer us today. Let’s see if this is correct and what exercises are included in this program.

One day training or different?

It turns out that many back exercises involve biceps, but not vice versa! That is, by shaking your back, you can also swing your biceps, but when you work on your biceps, you will not use your back muscles. There are some exercises for the back that do not include the biceps muscle or affect it only slightly. This, for example: dumbbell fly (loads the trapeze and shoulders), hyperextension etc.

Pull-ups, incline dumbbell press, lat pulldown and any other exercises where you lift weight by bending your arms include biceps.

Therefore, if it is decided to download them on the same day, start with the harder one – from the back.

It is difficult to talk about the correctness of this approach in training the back and biceps. This is practiced everywhere. And everyone chooses whether such a scheme is acceptable specifically for him.

You need to focus on the following: if you started working on biceps and feel that you do not have enough strength to finish the exercise, it is too early for you to swing your back and biceps one day.

If you choose a one-day training regimen, then the back and arm muscles have time to rest. As a result of this, you can fully curl the biceps in full force.

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Beginners are better off sticking to just such a scheme, since when training with your back on the same day, the effectiveness of training your biceps decreases. Muscles already get tired during exercises on the back. And there is already not enough strength to fully work on the arm.

You can cheat and first executing barbell biceps curl, and then pump your back. But this contradicts the training policy in the gym, which states: first we swing large muscles, then small ones. That is why, at the beginning of any training, basic exercises are done, and then some isolated.

Back Exercises

First we do exercises for the back.
Wide grip pull up or incline row:

On the day of training the back and biceps, it is undesirable to do a lot of pull-ups with a narrow grip, since there the emphasis is on the hands.

Since you are pumping your back, let’s pump it, that is, pull up yourself with a wide grip on your head. You can divide the exercise into 2 parts: 2 approaches, you are pull up by the head, and 2 the lat pulldown to the chest. In any case, remember that you still have to pumping biceps.

The basic exercise for the back is the incline barbell row to the belt. If you decide to do it on biceps day, put it first and refuse pull-ups.

  1. T-bar, or thrust in the simulator, or the thrust of the cable row block to the lower back. Do this exercise in 3 sets of 8-10 times.
  2. Then take the dumbbells and do the incline dumbbell fly on the back where part of the load will fall on deltoids. Or fly in the Pec Deck Machine.
  3. And do not forget to do hyperextension to keep the lower back in good shape. It must be done twice a week – on the day of the back and before the deadlift as a warm up of the lower back.


Biceps exercises

Next, we will have a biceps.


Barbell Curl

For biceps, bending the arms with a barbell is considered basic. If you have already completed a workout for the upper back, do this exercise in 3 sets with such a weight that you can do 8-10 reps.


Dumbbell Arm Curl

Instead of Scott’s bench, you can use dumbbells on an incline bench. Alternatively, you can sit on Scott’s bench, but with your back to the elbow pad. Lower yourself a bit so that your hands will drop a little back under the force of gravity. From this position it is convenient to do bending of the arms for biceps in different styles – parallel grip and in the form of a “hammer”.

Focus on the exercise, you should understand and feel what you are doing, and not just purely mechanically do the biceps curl. Such conscious control will help to clearly maintain the exercise technique.

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