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Back & Biceps Workout for Mass

by
author image James Neel
James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.
Back & Biceps Workout for Mass
Muscular male back. Photo Credit Paul Hakimata/iStock/Getty Images

Most back exercises require you to pull the weight you're lifting towards your body. Doing so incorporates your biceps. This makes it very common for weightlifters to exercise their back and biceps on the same day. If you want to begin a back and biceps workout, plan to perform this workout once per week. This allows time for your back and bicep muscles recuperate properly and grow back bigger and stronger.

Warm-Up

Always warm up before weight training. Warming up helps prevents injuries and causes your muscles to have maximum flexibility so every rep can be performed with perfect form. Start your warm-up by jogging lightly for five to 10 minutes. Next, perform dynamic stretching. Dynamic stretches are generally done while moving, held for two seconds and repeated 10 to 15 times. Perform static stretches at the end of your workout as a cool down for best results. Static stretches are generally done while remaining stationary and held for 20 to 30 seconds.

Wide-Grip Pullup

The wide-grip pullup targets your lats, middle back and biceps. It is a very effective compound exercise for adding size and strength to these areas. Grab a pullup bar with your palms facing out and your arms shoulder-width apart. Exhale through your mouth and slowly pull your torso up until your chest almost touches the bar. Inhale though your nose and slowly lower your torso until your lats are fully stretched. Perform three sets of 10 to 12 reps with 60 seconds rest between each set. Perform each rep with near perfect form.

Deadlift

The deadlift is an extremely effective compound exercise. It targets your traps, middle back, lower back, biceps, hips and hamstrings. Stand over a barbell with your feet shoulder width apart and toes point forward. Keeping your back straight, bend your knees and grab the barbell with one palm facing forward and the other facing out. Lower your hips until your thighs are parallel to the floor. Look straight ahead, exhale through your mouth and slowly raise the weight by standing up. Keep your core tight throughout the lift. Inhale through your nose and slowly lower the weight back to the starting position. Repeat for three sets of eight to 10 reps with 60 second of rest between each set. Use a weight that allows you to perform each rep with near perfect form.

Bent-Over Dumbbell Row

The bent-over dumbbell row targets your shoulders, lats, middle back and biceps. Place a dumbbell on both sides of a flat bench. Place your left leg on top of the bench and bend at the torso. Grab the weight with your right hand and your palm facing your torso. Contract your back muscles, exhale through your mouth and pull the weight towards your torso until the weight nearly touches it. Inhale through your nose and slowly lower the weight back to the starting position. Immediately perform the exercise with the opposite leg on the bench and opposite arm pulling the dumbbell. Repeat for three sets of 10 to 12 reps on each arm with 60 seconds of rest between each set. Use a weight that allows you to perform each rep with near perfect form.

EZ Bar Curl

While performing the back exercises above, the biceps are the secondary muscle group being worked. This means that the back is being worked more. Perform biceps isolation exercises at the end of your workout to accommodate for the lack of stimulation. The EZ bar curl isolates your biceps. It is very effective at adding size and strength to them. Stand straight with your feet shoulder-width apart holding an EZ bar near your waist. Your palms should be forward and slightly turned in due to the shape of the bar. Exhale through your mouth, contract your biceps and pull the weight towards your torso. Raise the bar until it reaches shoulder level. Inhale through your nose and slowly lower the weight back to the starting position. Repeat for three sets of 10 to 12 reps with 60 seconds of rest between each set. Use a weight that allows you to perform each rep with near perfect form.

Hammer Curls

Hammer curls also isolate your biceps. Stand straight with your feet shoulder-width apart holding a pair of dumbbells by your sides. Your palms should be facing towards your torso. Exhale through your mouth, contract your biceps and pull the weights towards your torso. Raise the weights until they reach shoulder level. Inhale through your nose and slowly lower the weights back to the starting position. Repeat for three sets of 10 to 12 reps with 60 seconds of rest between each set. Use a weight that allows you to perform each rep with near perfect form.

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