اعلانك هنا

The best Workout for back and biceps


اعلانك هنا
By Viralivo - February 10, 2020

The best Workout for back and biceps



The perfect back and biceps workout for bulking or shredding is not about how much you are going to lift or endure, the most important two factors you need to know to make any muscle grow is The mind-muscle connection and the proper form. The mind-muscle connection is to keep your complete focus on the exercise you are doing, simply to feel like you are watching that muscle while you are working it out. The proper form is to train correctly and It is very crucial especially for beginners. Now, let’s find out the best workout for back and biceps.


Back workout Exercises 


1 - Pull-ups


The best Workout for back and biceps

Pull-ups with no doubt are the best back workout to start off your workout, it warms up all your back muscles and gets you ready for the workout. In order to perform this exercise correctly, you have to :

- Control yourself the whole time.
- Make sure to always aim for a full range of motion.
- Avoid any form of kicking or swinging.
- Choose a grip that allows you to mix extension and adduction.

You can use other grips for your pull-ups, different grips will work different parts of your arm and also have a little influence on your back.

The recommended amount of repetitions : 3 sets 10,10,10 repetitions.
 


2. Bent-Over Barbell Rows


This is a really good compound exercise and one of the most popular back exercises, especially for bulking. Make sure to perform each rep correctly because it might cause damage to your lower back. In order to do this exercise correctly, you should : 

- Use light weights for a proper form.
- Use a shoulder-width grip.
- Pull the bar through your hips.
- Again Make sure to always aim for a full range of motion.

The recommended amount of repetitions : 4 sets 12,10,10,8 repetitions.



3 -Standing Lat Pushdown 



This is an awesome lat building exercise that gets skipped by most of the trainees. To do this exercise properly, you should: 

- Use a wider grip than your shoulder width.
- Step back from the machine and bend your torso forward with a full extension of your arms.
- Slightly bend your elbows.
- Keep your arms straight.
- Contract tour your lats as you pull the bar down.

The recommended amount of repetitions : 4 sets 12,10,10,8 repetitions.




4- Close grip seated cable row 

The best Workout for back and biceps

The seated cable row is a popular exercise for the upper back ( traps, rear shoulders, lats ..).It is easier to perform and maintain the proper form than the other back exercises. This exercise will target the long head of your biceps and the short one as well. To do this exercise properly, you should: 

- Adjust the weight you want to use.
- Put your feet correctly and slightly bend your knees to maintain a neutral spine.
- Make your chest out and your shoulders down.
- Pull your hands toward your torso. 

The recommended amount of repetitions : 4 sets 12,10,10,8 repetitions. 




Bicep Workout Exercises



1 - Standing barbell curl 

The best Workout for back and biceps


The barbell curl is the most important builder for the biceps without any question. It is a compound exercise that uses the biceps as the main muscle groups and the front shoulders along with the forearms as secondary muscles. This exercise is very easy to perform than the other biceps exercises, You should simply:

- Use a straight bar or EZ bar, they are both great.
- Stop looking at your biceps and keep your back straight.
- Try to Use only your biceps to lift the weight without using your whole body.
- Control the bar through the entire rep.
- Squeeze your bicep at the top.

The recommended amount of repetitions : 3 sets 12,10,10 repetitions.





2- Preacher Curls 

The best Workout for back and biceps


It is an amazing classic exercise that improves the thickness and isolates the biceps. It works the bicep’s both heads with more focus on the short head. It’s hard to cheat on this exercise. To perform this exercise properly, you should:

- Ensure that you've got the right height of the machine.
- Crouch down slightly and make sure that your armpits are pretty much placed upon the top of the pad and the advance your arms are flat on the pad.
- Use lightweight for a full range of motion.
- Feel the pump!
The recommended amount of repetitions : 3 sets 12,10,10 repetitions.
To Find Out More About The Next Part, Please Head On Over To The Next Page Button.
اعلانك هنا

SHARE THIS

Share
Pin


You Might Also Like

اعلانك هنا

Comment