Muscular back and biceps make your external appearance strong. For this, you need to practice a workout, which has an impact on your back and biceps muscles simultaneously. This workout is made up of a combination of some compound exercises, in which by practising these exercises, the biceps muscle and back muscles get strengthened with continuous pressure. Do 4 sets of exercises included in this workout with 8-12 reps and practice this workout once a week. (Also read: Which Deadlifts You Can Practice With Dumbbells)
Let’s know what exercises can be done to make back and biceps muscular together.
The pull-up is an early and basic exercise, which affects all the muscles of the upper part of the body. But most of all, it puts pressure on the backs and biceps muscles. To do this, hold a stationary bar slightly above the shoulders. Now using the strength of the biceps, pull the body upwards. Resistance band can be used to make this exercise more challenging.
This exercise makes back muscles strong and in shape and also makes the long heads of the biceps strong. To do this, sit on the pull-down machine and hold the bar slightly above of the shoulders. Now try to bring the waist back slightly to the back and try to bring the bar closer to the chest. (Also read: What things you must keep in mind while running out in winter)
Bent Over Barbell Row:
This exercise strengthens the lower part of the waist and the biceps’ muscles. To do this, stand feet. Now bend the knees slightly and bend the waist at a 45-degree angle. Now grab the weighted barbell from hands with the width of the shoulders and bring it to the chest.
Bent Over Barbell Row
This exercise strengthens the lower part of the waist and the biceps’ muscles. To do this, stand feet open to the shoulders. Now bend the knees slightly and bend the waist at a 45-degree angle. Now grab the weighted barbell from hands with the width of the shoulders and bring it to the chest.
Single Arm T-Bar Row
The single arm T-Barr Row influences one side of your back and biceps independently and removes the muscles imbalance. To do this, put the barbel one end in one of the corners and weigh it on the other end and hold it with one hand and bring it to the chest. While doing this exercise, keep your waist inclined at 45 degrees and bend knees a bit too. (Also read: How is dumbbell workout better then cardio)