A regular strength training program including exercises for the biceps and the back can reduce your body fat, increase your lean muscle mass and burn calories more efficiently, according to MayoClinic.com. The back and biceps are known as the pull muscles because they move in that direction. Keep these exercises together to limit the work of these two muscles. Aim for eight to 12 repetitions and one to three sets every other day.
Seated Row with Band
Using a resistance band makes this exercise convenient because you can do it anywhere. To work the back begin by sitting on a mat with your knees slightly bent, feet together and your back straight. Hold the handles in a closed grip, and slowly extend your torso until your back is vertical and perpendicular to the floor. Be sure to keep your elbows fully extended. The American Council on Exercise explains that without leaning backwards, you should pull the handles towards you. Then gently extend your elbows back to the starting position without allowing your torso to bend forward or your shoulders to shift forward, counting as one repetition. To increase difficulty choose a thicker resistance band and repeat as recommended.
Single Arm Bicep Curl
"Shape" magazine suggests holding a 5- to 10-lb. dumbbell at the end of a resistance band to make this limiting bicep curl more difficult. You will preform one side a time to isolate the bicep muscle group, so place your left hand at your side with your palm facing forward. Then, while keeping your upper arm still, bend your left elbow and curl the dumbbell toward your left shoulder. Lower weight and repeat repetitions as recommended. Switch to the right side to complete one set.
Pull Over
To work the lats, which are along the side of your back, begin this exercise by lying on an exercise bench or a fitness mat. Begin with a light-weight dumbbell in both hands. As you progress you can increase the weight of the dumbbell. Then, with your arms extended over your chest, slowly lower the weight behind your head and return the weight back counting as one repetition. Repeat as recommended keeping the movement slow and controlled.
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