This article is about how to perform back and biceps superset workout with dumbbells for male and female. And also everything you need to know about Back and Biceps Workout.

Period. The PT and Maximuscle athlete has a six-pack that enables even the fittest of men envious, but what really differentiate him from the pack – and is a correct sign of a body that exemplifies as good as it looks – is not just his size, but the description in his v-taper back.

Want to build a great back? Well we’ve got the workout the most people use and here it goes- build back muscles that are bigger and more defined than most people have on their front.

Olima kicks off this workout with 50 pull-ups. That’s correct, it kicks off with 50 pull-ups. “When exemplifying the 50 pull-ups, we want to work until failure each time, with a 10-second relax, maximum, in between your efforts,” says Olima

We advice you go for five sets of 10 reps, with ten seconds rest in between. See it as one, very huge, tired, set.

After hitting all angles of his back, Olima then completes the session with what he likes to call ‘triset murder’ to build bigger biceps. “After each set of the biceps triset, you might definitely feel like your arms can’t coil anymore,” says Olima.

“You might actually not be able to feel your arms for a couple of days after, but the massive guns you’ll develop to meet  your superhero  back are worth it.”

Pull-ups

Sets: 1

Reps: 50

Rest: 10 seconds

Grasp the handles of the pull-up position with your palms focusing away from you and your arms completely extended. Your hands should be around shoulder-width separate. Squeeze your shoulder blades in unison, breath out and drive your elbows towards your hips to put your chin above the bar. Lower under control back to the start placement.

Barbell Bent-over Row

Exemplify as a superset with underhand inverted rows

Sets: 4

Reps: 10

Rest: no relex

Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight exactly upwards into the lower part of your chest. Pause. And return under control to the start placement.

Underhand Inverted Row

Sets: 4

Reps: 10

Relax: 90 seconds between sets

establish a bar in a rack at waist height. Grasp it wider than shoulder-width separate, with an underhand grip, and hang underneath. Place yourself with heels out in front of you and arms completely expanded. Your body must be focused from shoulders to ankles. Lower yourself back to the start placement under control.

Lat Pulldown

Exemplify as a superset with face pulls

Sets: 4

Reps: 10

Rest: no relax

Kneel in front of the cable machine and focus away. Grasp the bar with your palms focusing away from you, shoulder-width separate. Lean back slightly and propel your chest out. Pull the bar down to your chest, then return gently to the start placement. Your torso should remain still throughout.

Face Pull

Sets: 4

Reps: 10

Rest: 90 seconds between sets connect rope handles to the top pulley on a cable machine. Kneel before itwith one foot forward and flat on the grand. Grasp the handles and pull them towards your face, drawing your hands separate and taking care to maintain your upper arms flat. Pause, then reverse the movement.

Single arm Dumbbell Row

Sets: 4

Reps: 10

Rest: 60 seconds

Head to a flat bench and position your right hand against it under your shoulder, maintain your arm straight. Relax your right knee on the bench and step your other leg out to the side. With your free hand grasp a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower gently back to the floor and repeat.

Incline Dumbbell Curls

Exemplify as a triset. Eight dumbbell curls straightly into eight hammer curls, straightly into 16 barbell curls.

Sets: 4

Reps: 8

Rest: no relax

Sit down on a bench set to a 45-degree angle grasping two dumbbells at your sides with an underhand grip. Curl the weights up to shoulder height, squeeze your bicep then get back under control to the start placement .

Seated Hammer Curl

Sets: 4

Reps: 8

Rest: no relax

Sit on a chair or bench and grasp two dumbbells down by your side. Keep your palms focusing inwards and upper arms still, and flex your elbows to bring the dumbbells to shoulder height. Reduce them back down and repeat.

Barbell Curl

Sets: 4

Reps: 16

Rest: 90 seconds between sets

Grasp a barbell with a shoulder-width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, maintaining your upper arms stationary. Get back under control to the start placement.

Back And Bicep Workout For Muscle Mass Gains

A back and bicep workout for mass is not just about heavy lifting and endurance. When performing any type of back and bicep exercise, the most essential aspect you need to be mindful of is the appropriate form. Proper form is what makes your back and bicep workout for beginners integral to getting your fitness goals. Find out which exercises you need to join to your workout and how to perfectly execute them!

Back and Bicep Superset Workout

1. Pull-ups

Pull-ups are one of the great back exercises, and it’s a best way to warm up all of the muscles on your back. To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. Prevent swinging and kicking your legs to keep the concentration on your back muscles. Do 3 sets of 10 reps.

2. Bent-Over Barbell Rows

Bent-over barbell rows are notable in a lot of back workout routines, particularly for bulking up. This compound exercise works different muscles on your back simultaneously. Perform 4 sets, lowering your reps with each set.

3. Straight Arm Lat Pulldown

This exercise is amazing for your lat muscles. Try to maintain weight at a minimum to keep the concentration on the lat muscle instead of the triceps. Ensure to maintain elbows slight bent and maintain your chest out. Perform 4 sets with lowering reps with each set.

4. Seated Cable Row Neutral Grip

For this back exercise, ensure to maintain your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of widen them up and out. Perform 4 sets of 10-12 reps.

Mid-Workout Supplements

One tip you may not actually hear often is a mid-workout supplement.  Move through your back and bicep workout, engage some BCAA. These are building blocks of protein and will immediately assist with muscle recovery, fuel your energy, and hydrate you with a enhanced of electrolytes. For BCAA supplements, we advice Aminofast Blue Star BCAA, which is simple to digest and maintains you going for the relax of your workout.

Bicep Workout Exercises

1. Preacher Curls

Preacher curls are a wonderful exercise for working out both heads of the bicep, but it does put more explanation on the short head of the biceps and enhance the thickness of your biceps. Recall to squeeze your biceps when you’ve pulled the bar to the top. Perform 4 sets of 10-12 reps.

2. Alternating Dumbbell Curls

Alternating dumbbell curl is a good arm exercise which also targets both heads of the bicep. With this exercise, don’t raise dumbbells beyond your capability. You will have a harder time keeping perfect form. Exemplify 4 sets of 10 reps for this exercise.

Your biceps are the secondary movers in your back exercises, which makes it simple to focus on both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re concentrating to achieve your muscle mass goals. Most essentially, don’t forget that the perfect way to see results from these exercises is by practicing great form.

What exercises do you perform for your back and bicep workout? Let us know in the comments section below!

Back and Bicep Workout Body Building

This advanced back and biceps workout concentrates on building strength and lean muscle tissue in the lats, lower back, rhomboids, including the two heads of the biceps, and the forearms.

The workout involves supersets, which means you’ll perform two exercises for the same muscle group, rest and reiterate one or more times, utilizing enough weight that you can only finish 10 to 12 repetitions (reps). This workout will take about 45 minutes relying on your relax periods and how many supersets you choose to complete. 

1. Precautions: See your doctor before performing this workout if you have any injuries, illnesses or other conditions.

2. Equipment: Various weighted dumbbells, a barbell, a chair or ball, and a resistance band

How to Perform the Back and Biceps Workout

3. Start with a five-minute warm-up of light cardio (walking in place, etc.)

4. Exemplify the exercises in each superset, relax for 30 to 60 seconds, and repeat

5. For a more challenging workout, reiterate  each superset for a complete of three times

6. For a lighter workout, finish each superset one time

7. Pick a weight that permits you to finish each set with great form.

Warm Up: Back Extensions

To exemplify the back extension:

1. Lie face down with hands either behind the back or cradling the head.

3. Lift upper body off the ground a few inches, maintaining head and neck in alignment.

5. For a challenge, then raise feet off the ground maintaining legs straight (knees don’t have to be together)

6. Grasp for two counts.

7. Lower and repeat for 20 reps.

Warm Up: One-Armed Row (Light)

To perform the one-armed row (light):

1. Position left foot on a step and grasp a medium weight in the right hand.

3. Squeeze the back to pull the elbow up in a rowing movement until it is level with the torso.

5. Lower and reiterate for 12 reps, then switch sides.

Superset 1: One-Armed Row (Heavy)

To exemplify the one-armed row (heavy)

1. Position your left foot on a step and grasp a heavy weight in the right hand.

3. Squeeze your back to pull the elbow up in a rowing movement until it is level with the torso.

5. Lower and reiterate for 10 reps, then switch sides.

Barbell High Row

To exemplify the barbell high row:

1. Grasp a medium-heavy barbell with hands shoulder-width separate.

3. Tip from the hips (back flat and abs connected) until the back is parallel to the floor.

5. Squeeze the shoulder blades in conjunction as you pull the weight toward the chest.

7. Lower and reiterate for 12 reps

8. Maintain the abs tight and bend the knees as needed to support the lower back.

Reiterate Superset 1

Superset 2: Barbell Row

To exemplify the barbell row

Back and Bicep Superset Workout

1. Pull-ups

Pull-ups are one of the great back exercises, and it’s a best way to warm up all of the muscles on your back. To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. Prevent swinging and kicking your legs to keep the concentration on your back muscles. Do 3 sets of 10 reps.

2. Bent-Over Barbell Rows

Bent-over barbell rows are notable in a lot of back workout routines, particularly for bulking up. This compound exercise works different muscles on your back simultaneously. Perform 4 sets, lowering your reps with each set.

3. Straight Arm Lat Pulldown

This exercise is amazing for your lat muscles. Try to maintain weight at a minimum to keep the concentration on the lat muscle instead of the triceps. Ensure to maintain elbows slight bent and maintain your chest out. Perform 4 sets with lowering reps with each set.

4. Seated Cable Row Neutral Grip

For this back exercise, ensure to maintain your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of widen them up and out. Perform 4 sets of 10-12 reps.

Mid-Workout Supplements

One tip you may not actually hear often is a mid-workout supplement. Halfway through your back and bicep exercise, connect some BCAA. These are building blocks of protein and will immediately assist with muscle recovery, fuel your energy, and hydrate you with a enhanced of electrolytes. For BCAA supplements, we advice Aminofast Blue Star BCAA, which is simple to digest and maintains you going for the relax of your workout.

Bicep Workout Exercises

1. Preacher Curls

Preacher curls are a wonderful exercise for working out both heads of the bicep, but it does put more explanation on the short head of the biceps and enhance the thickness of your biceps. Recall to squeeze your biceps when you’ve pulled the bar to the top. Perform 4 sets of 10-12 reps.

2. Alternating Dumbbell Curls

Alternating dumbbell curl is a good arm exercise which also targets both heads of the bicep. With this exercise, don’t raise dumbbells beyond your capability. You will have a harder time keeping perfect form. Exemplify 4 sets of 10 reps for this exercise.

Your biceps are the secondary movers in your back exercises, which makes it simple to focus on both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re concentrating to achieve your muscle mass goals. Most essentially, don’t forget that the perfect way to see results from these exercises is by practicing great form.

What exercises do you perform for your back and bicep workout? Let us know in the comments section below!

Back and Bicep Workout Body Building

This advanced back and biceps workout concentrates on building strength and lean muscle tissue in the lats, lower back, rhomboids, including the two heads of the biceps, and the forearms.

The workout involves supersets, which means you’ll perform two exercises for the same muscle group, rest and reiterate one or more times, utilizing enough weight that you can only finish 10 to 12 repetitions (reps). This workout will take about 45 minutes relying on your relax periods and how many supersets you choose to complete. 

1. Precautions: See your doctor before performing this workout if you have any injuries, illnesses or other conditions.

2. Equipment: Various weighted dumbbells, a barbell, a chair or ball, and a resistance band

How to Perform the Back and Biceps Workout

3. Start with a five-minute warm-up of light cardio (walking in place, etc.)

4. Exemplify the exercises in each superset, relax for 30 to 60 seconds, and repeat

5. For a more challenging workout, reiterate  each superset for a complete of three times

6. For a lighter workout, finish each superset one time

7. Pick a weight that permits you to finish each set with great form.

Warm Up: Back Extensions

To exemplify the back extension:

1. Lie face down with hands either behind the back or cradling the head.

3. Lift upper body off the ground a few inches, maintaining head and neck in alignment.

5. For a challenge, then raise feet off the ground maintaining legs straight (knees don’t have to be together)

6. Grasp for two counts.

7. Lower and repeat for 20 reps.

Warm Up: One-Armed Row (Light)

To perform the one-armed row (light):

1. Position left foot on a step and grasp a medium weight in the right hand.

3. Squeeze the back to pull the elbow up in a rowing movement until it is level with the torso.

5. Lower and reiterate for 12 reps, then switch sides.

Superset 1: One-Armed Row (Heavy)

To exemplify the one-armed row (heavy)

1. Position your left foot on a step and grasp a heavy weight in the right hand.

3. Squeeze your back to pull the elbow up in a rowing movement until it is level with the torso.

5. Lower and reiterate for 10 reps, then switch sides.

Barbell High Row

To exemplify the barbell high row:

1. Grasp a medium-heavy barbell with hands shoulder-width separate.

3. Tip from the hips (back flat and abs connected) until the back is parallel to the floor.

5. Squeeze the shoulder blades in conjunction as you pull the weight toward the chest.

7. Lower and reiterate for 12 reps

8. Maintain the abs tight and bend the knees as needed to support the lower back.

Reiterate Superset 1

Superset 2: Barbell Row

To exemplify the barbell row:

ments, so the logical mode is to save biceps work till after you’ve trained your back.

One of the most notable and time-honored workout splits in all of muscledom is the push-pull split, where you train muscles that propel one day and those that pull the next. For example, you could do chest, shoulders, triceps, quads, and calves on Monday, and then work back, biceps, glutes, hamstrings, and rear deltoids on Tuesday. This type of schedule enables it easy to maintain all your training in balance, and ensures that you don’t ignore any muscle groups.

Of course, you don’t have to train your complete body each day. You could do upper-body propelling one day and upper-body pulling—aka back and biceps—the next, and then a leg day later in the week. A back and biceps session suits easily into all variations of the push-pull split.

Back and Biceps Anatomy

The major muscles contained when training back and biceps include:

Back

–Latissimus dorsi (aka, the “lats”). These are the big sheets of muscle that expand down the sides of your back and let you pull your arms downward and backward.

–Teres major. A small muscle below the shoulder that helps with drawing your arms down and back.

Rhomboids. Upper back muscles that lift, retract, and rotate the shoulder blades downward.

–Middle and lower trapezius (“traps”). These guys cancel and discourage the shoulder blades.

Biceps

Biceps brachii. Your primary biceps muscle, it twists (supinates) the wrist outward and expands the elbow.

–Brachialis. This one relies between your biceps and triceps on the outer

side of your arm. It flexes the elbow.

When discussing “back training” in strength and determining circles, experts are frequently referring to the upper back. The lower back—meaning the erector spinae muscles—are determined part of the core musculature, and are also contained heavily in leg exercises, such as deadlift and squat variations. You can actually include lower-back exercises in your back and biceps workouts if you pick to, but ensure to factor in the stress that your other workouts may be placing on the area, and be meticulous not to overwork it.

The Best Back And Biceps Exercises

Back and biceps exercises can be broken up into separate categories. There are actually three types of back exercises, and five types of biceps exercises.

Back

1. Horizontal pulls (rows). To comprehend how the back exercise categories work, picture your body in a standing placement. If you pull something toward your midsection, you’re moving it along a horizontal plane. Any exercise performed along that plane is a type of row—be it a seated cable row, face pull, one-arm dumbbell row, etc. Even when you change the placement of your torso, such as by bending your hips back to angle it so your torso is parallel to the floor (as in a bent-over barbell row), you’re still pulling toward your body as if it were erect, and the exercise is still associated as a horizontal pull.

“Rows should make up the food primary of your training volume for back,” says Rusin. “When rowing with dumbbells or handles, you can rotate the hands to get a more externally rotated placement at the top of the pull [thumbs pointing away from you]. You can’t perform that with pulldowns and pullups; with those, the shoulder has to internally rotate, and we’re already performing enough of that in everyday life through driving, texting, and typing. Our training

should be trying to get us out of that, which is why I suggest a ton more volume on horizontal pulls versus vertical.”

Concentrate muscles: Rows efficiently train all the major back muscles—lats, teres major, rhomboids, and trapezius. Developing the latter two in especially makes for a thicker, meatier back.

Exercise variations: Barbell bent-over row, one-arm dumbbell row, bodyweight row (with a postponed  trainer or a barbell set up in a power rack or Smith machine), seated cable low row, T-bar row, landmine row, Meadows row, trap-bar row, chest-assisted row, machine row (plate-loaded, selectorized, Smith machine), Pendlay row.

2. Vertical pulls (pullups/chinups, lat pulldowns)

Vertical pulling is a little easier to picture than horizontal pulling. Movements that have you pull yourself upward in a straight line, or pull a bar down to reach you, are known as vertical pull exercises, and include the many pullup and lat pulldown variations.

Concentrate muscles: Lat pulldowns and pullups emphasize the upper lats and teres major, joining width to the upper back.

Exercise variations: Wide-grip lat pulldown, neutral-grip lat pulldown, reverse-grip lat pulldown, wide-grip pullup, neutral-grip pullup, chinup, helped pullup or chinup (utilizing a machine or bands).

Isolation exercises (straight-arm pulldowns and pullovers).

While horizontal and vertical pulls are always joint lifts and involve the biceps as a secondary mover, exercises like the straight-arm pulldown and pullover, on the other hand, almost remove biceps containment by maintaining the elbows in a fixed placement throughout. This permits you to zero in on the lats and various upper back muscles more directly, forcing them to perform the work unassisted. “You’ll need to utilize lighter weight with these exercises,” says Rusin, “but the mind-muscle connection tends to be higher with these set apart movements.” That is, your capacity to concentrate your mind on the muscles you want to train will be simpler, and that enhances their potential to grow.

Concentrated muscles: Straight-arm pulldowns and pullovers uncover the lats and teres major, with very little containment from the biceps.

Exercise variations: Straight-arm pulldown (rope or bar attachment), one-arm straight-arm pulldown, dumbbell pullover, barbell pullover, cable pullover, dumbbell pullback.

Biceps

Because the elbow is an easy hinge joint, there’s really only one movement you can perform for direct biceps training: the curl. However, curls can be manipulated through both hand and shoulder placement to focus on the biceps (and their surrounding assisting muscles) very separately. Hence, there are five kinds of curls.

1. Supinated-grip curls (standard curls). In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated placement, with the palms centralizing forward at the bottom.

Focused muscles: Supinated curls position the brunt of the load on the biceps brachii (the main arm muscles when you flex your elbow).

Exercise variations: Barbell curl, dumbbell curl (standing or seated), cable curl (bar attachment).

2. Neutral-grip curls (hammer curls). When you turn your wrists so that your palms focus in toward your body, you’re Performing a hammer curl (or some variation).

Focused muscles: The brachialis muscle, which relies beneath the biceps brachii, gets more contained in the movement, as does the brachioradialis, the meaty muscle that runs along the thumb-side of your upper forearm. However, the biceps are still the prime mover.

Exercise variations: Dumbbell hammer curl, cable hammer curl (rope attachment), neutral-bar hammer curl, cross-body hammer curl.

3. Pronated-grip curls (reverse curls). The opposite of a supinated grip, pronated curls flip your grip so that the palms centralize toward you in the down placement and downward to the floor at the top of the lift.

Concentrated muscles: Pronated/reverse curls hit the brachialis and brachioradialis to a greater extent than both supinated and neutral-grip curls.

Exercise variations: barbell reverse

curl, dumbbell reverse curl, cable reverse curl, preacher reverse curl (dumbbell, barbell, or cable version).

4. Shoulder flexion (preacher curls). When performing curls utilizing a preacher bench, the upper arms are  sealed into a placement of slight shoulder flexion. Your elbows are held in front of your body.

Concentrated muscles: The flexed shoulder placement assists you better isolate the biceps, and helps establish a stronger mind-muscle attachment (probably because you can watch your biceps as you train them!).

Exercise variations: Barbell/EZ-bar preacher curl, dumbbell preacher curl, machine preacher curl, cable preacher curl.

5. Shoulder extension (incline curls). In differentiation to the preacher curl, you can get a greater stretch on the biceps by maintaining the upper arms behind the torso (shoulder extension) throughout the curling movement. The most notable way to perform this is by lying back on an incline bench so that the upper arms are perpendicular to the floor throughout the movement.

Concentrated muscles: Exemplifying a curl while the biceps are in a stretched placement puts slightly more emphasis on the long head of the biceps, the outermost portion of the muscle that gives most of the muscle’s peak when you flex it.

Exercise variations: Incline dumbbell curl, incline cable curl, standing one- arm behind-the-back cable curl.

THE 30-MINUTE DUMBBELL WORKOUT TO BUILD YOUR BACK

Grasp a pair of dumbbells and get to work achieving that coveted v-taper with this practical, equipment-minimal circuit workout.

Given today’s sedentary culture—where we spend much of our time seated at desks, hunched over smart phones, and behind viewing wheels—it’s no surprise we have an epidemic of back pain. Back pain is actually a result of tight hips and deactivated glutes. If we don’t address these areas first, we’re getting ourselves up for back pain, not only in the weight room but also through the activities of everyday life. Even bodyweight back exercises will dramatically enhance the overall strength of your posterior chain and shoulders, getting you up for advanced back workouts, superset back workouts, and moving day at the same time.

So: Assuming you’ve addressed those issues, this workout will concentrate the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench.

How it performs

This 30-minute dumbbell workout to build your back is fashioned as a circuit workout. We’ll perform four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Relax only briefly (about a minute or so) between circuits.

Back and Bicep Workout With Dumbbells

WHY IT WORKS: The Romanian deadlift is perhaps the most known hamstring move, and for good reason—it’s efficient for building the great activation patterns in your hamstrings and glutes, while also strengthening your back.

HOW To Perform IT: Begin with a light set of dumbbells. Form is especially a key to getting complete advantage from the RDL; don’t think too much of the exercise as curving forward, but rather as sitting back with your torso moving forward instead of standing upright.

PRESCRIPTION: 10 reps.

Dumbbell Upright Row

WHY IT PERFORMS: This joint movement is simple, efficient, and familiar. The dumbbell upright row consolidates and stabilizes the upper back and shoulders while also challenging the triceps.

HOW TO PERFORM IT: Stand with your feet hip-width apart, grasping the dumbbells palms-down in front of your body. While maintaining the shoulder blades back and chest up, raise dumbbells vertically, raising elbows to the ceiling. Get back to beginning placement.

PRESCRIPTION: 10 reps

Alternating Single-arm Dumbbell Row

WHY IT PERFORMS: Another easy yet challenging movement, the dumbbell row steady and consolidates your back and biceps.

HOW TO DO IT: Like a Romanian Deadlift, start by sitting back with your torso, bending forward at the hips. Row one dumbbell to your side. Reduce it and repeat on the other side.

PRESCRIPTION: 10 reps on each side.

Bentover Dumbbell Reverse Flye

WHY IT WORKS: This exercise concentrates your rhomboid muscles, an unheralded but important muscle group in your back that assists shoulder movement, opens up the chest, and assists give you a broad back.

HOW TO PERFORM IT: Grasping a dumbbell in each hand with your feet shoulder-width separate, maintain your back straight as you lean forward to become slightly bent over. Grasp the weights in conjunction and then slowly bring them out to the sides. Maintain your arms slightly bent and pull the elbows out behind.

PRESCRIPTION: 10 reps

Dumbbell Renegade Row

WHY IT WORKS: It’s an easy yet challenging move that hits the back, shoulders, triceps and biceps.

HOW TO PERFORM IT: Begin in the top placement of a pushup with your hands on dumbbells positioned shoulder-width separate. Row one dumbbell to reach  the side of your body while steadying on the opposite hand and feet. Pause for one second at the top and get back to the weight gently to the begin placement. Repeat on the other side.

PRESCRIPTION: 10 reps

Dumbbell Skullcrushers

HOW TO PERFORM IT: Lie face-up on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then press them back to beginning placement.

WHY IT PERFORMS: Though best notable as a triceps exercise, it also builds coordination between the tris and upper back.

PRESCRIPTION: 10 reps

Dumbbell Incline Row

WHY IT PERFORMS: When your chest assisted on an incline bench, the dumbbell row more intensely emphasizes your shoulders, benefiting your posture and your hard-to-target rear deltoid muscles.

HOW TO PERFORM IT: Lie chest-down on an adjustable bench set at a convenient angle (between 30 and 45 degrees). With a dumbbell in each hand, put your shoulder blades back and in conjunction as you row the weights to your sides. Return to beginning placement.

BACK & BICEPS WORKOUT Female

Here is the back and biceps workout of our beginners Make sure you are raising with intensity but utilizing strict form.  Finish each exercise and then rest for 45-60 seconds.

1. Wide Grip Lat Pulldown 3 X 12

2.  Seated Cable Rows 3 X 12

3.  One Arm Dumbbell Rows 3 X 12

4.  Alternating Dumbbell Biceps Curl 3 X 12

4. Alternating Hammer Curls 3 X 12

5. Peacher Curls 3 X 12

6. Here is Leg Day!

7.  Here is Chest/Tri Day!

8.  Here is Shoulder/Ab Day!

LEAVE A REPLY

Please enter your comment!
Please enter your name here