A back and bicep workout for mass isn’t just about heavy lifting and endurance. When doing any type of back and bicep exercise, the most important aspect you need to be mindful of is the correct form. Proper form is what makes your back and bicep workout for beginners integral to achieving your fitness goals. Find out which exercises you need to add to your workout and how to properly execute them!
Back and Bicep Workout Exercises and Proper Form
Back Workout Exercises
Pull-ups are one of the best back exercises, and it’s a great way to warm up all of the muscles on your back. To do this correctly, make sure to lead with your shoulders and squeeze your elbows into your side. Avoid swinging and kicking your legs to keep the focus on your back muscles. Do 3 sets of 10 reps.
2. Bent-Over Barbell Rows
Bent-over barbell rows are popular in a lot of back workout routines, especially for bulking up. This compound exercise works multiple muscles on your back simultaneously. Do 4 sets, decreasing your reps with each set.
3. Straight Arm Lat Pulldown
This exercise is great for your lat muscles. Try to keep weight at a minimum to keep the focus on the lat muscle instead of the triceps. Make sure to keep elbows slight bent and keep your chest out. Do 4 sets with decreasing reps with each set.
4. Seated Cable Row Neutral Grip
For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of flaring them up and out. Do 4 sets of 10-12 reps.
One tip you may not hear often is a mid-workout supplement. Halfway through your back and bicep workout, take some BCAA. These are building blocks of protein and will instantly help with muscle recovery, fuel your energy, and hydrate you with a boost of electrolytes. For BCAA supplements, we recommend Aminofast Blue Star BCAA, which is easy to digest and keeps you going for the rest of your workout.
Bicep Workout Exercises
1. Preacher Curls
Preacher curls are a great exercise for working out both heads of the bicep, but it does put more emphasis on the short head of the biceps and improve the thickness of your biceps. Remember to squeeze your biceps when you’ve pulled the bar to the top. Do 4 sets of 10-12 reps.
2. Alternating Dumbbell Curls
Alternating dumbbell curl is a great arm exercise which also targets both heads of the bicep. With this exercise, don’t lift dumbbells beyond your capacity. You will have a harder time maintaining proper form. Do 4 sets of 10 reps for this exercise.
For a demonstration on the proper form of each of the exercises in this back and bicep workout, watch this video from our YouTube channel V Shred!
Your biceps are the secondary movers in your back exercises, which makes it easy to target both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re targeting to achieve your muscle mass goals. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.
What exercises do you do for your back and bicep workout? Let us know in the comments section below!
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