The biceps and back muscles are both responsible for pulling motions. The back is the second largest muscle group in the body, and the biceps are one of the smallest muscle groups. Because of this, the back requires more volume, or sets, than the biceps.
Assisted Pull Up
The assisted pull up trains the upper back, biceps and forearm muscles. Standing on the step of the assisted pull up machine, reach overhead and grab the pull up handles with an overhand grip. Stepping onto the foot pegs or kneeling on the knee pads, breathe out and slowly pull yourself up until your chest reaches the level of the handles. Breathing in, slowly lower yourself until your elbows are at full extension.
Dumbbell Pullovers
The dumbbell pullover primarily exercises the upper back muscles, particularly the latissimus dorsi. With your head at the top of the bench, lay face up on a flat bench. Gripping one dumbbell in both hands, fully extend your arms and position the dumbbells above your chest. Throughout the entire movement, keep your arms at near full extension. Breathing in, slowly allow the dumbbells to lower in an arcing motion behind your head until your arms are just beyond being parallel to the floor. Breathing out, slowly pull the dumbbells back up until they are above your chest.
Biceps Bar Preacher Curl
The biceps bar preacher curl isolates the biceps muscles. Straddling the seat, lean over the arm pad and with your palms facing up, grab the bar with your hands shoulder-width apart. Sitting down in the seat, place your chest firmly against the vertical portion of the angled arm pad with your arms on the angled portion of the arm pad and your elbows fully extended. Keeping your upper arms on the pad, breathe out and slowly bend your elbows to pull the bar until it is within 6 to 10 inches of your face. Breathing in, slowly lower the bar until your arms are at full extension.
Cable Rope Bicep Hammer Curl
The cable rope bicep hammer curl trains the biceps muscles and a part of the forearm called the brachioradialis. With the rope attachment connected to a low pulley, stand with an end of the rope in each hand and let your arms to hang down to the sides of your body with your palms facing the each other. During this exercise, keep your upper arms against the sides of your body. Breathing out, slowly bend your elbows and bring the rope up while keeping your palms facing each other until your hands are within 6 to 10 inches of your face. Breathing in, slowly lower the bar until your elbows are at full extension.
References
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
- "Target Bodybuilding"; Per A. Tesch, Ph.D.; 1999
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