Workouts that target the back and biceps muscles together is popular because these muscle groups are often engaged simultaneously during compound movements. Exercises like shrugs, rows and face pulls while also requiring the biceps to be involved to pull the weight. This allows for more efficient workouts, as both muscle groups are being trained effectively in a single session.
Focusing on these muscle groups together helps enhance overall and aesthetics, making it a favorite combination for those aiming to build a well-rounded physique. The popularity of these workouts also stems from the functional benefits, since a strong back and biceps are crucial for performing daily activities that involve pulling or lifting. There are several muscles that work together to support the spine, enable movement and .
Together all of these muscles play a crucial role in maintaining an upright posture, enabling a wide range of movements and supporting the upper body. The biceps brachii, also known as the biceps, is a two-headed muscle located on the upper arm between the shoulder and the elbow. It consists of two parts: the long head and the short head.
The primary function of the biceps is to flex the elbow and supinate the , meaning it helps to turn the palm upward. Additionally, the biceps assist in shoulder flexion, which involves lifting the arm forward. This muscle is crucial for various movements and activities that require lifting, pulling and rotating the forearm.
Try these back and bicep exercises to work your shoulders, back and arms. For a full back an bicep workout routine, perform 10 reps of each exercise and perform for a total of 3 rounds. This is a stretch to start off your workout routine.
Start in a with your shoulders over your wrists. Pull your naval in toward your spine and reach your butt up toward the ceiling. Form a “V” with your body with your heels reaching down toward the ground.
(It’s OK if they are off of the ground.) Press down through your toes and your fingers to stretch the legs and the underarms. Bend one knee and then the other knee.
Hold the stretch for 3 breaths. Stand with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs, with the palms facing you.
Engage your core and keep your chest up and shoulders back and down. Raise the dumbbells up toward your chin by lifting the elbows to the ceiling. Lower to the starting position.
Repeat 10 times. Grab a dumbbell in each hand and hold them down at your sides with a neutral grip. Keep your arms straight as you lift your shoulders toward your ears.
Pause for 2 seconds and then lower the dumbbells back into the starting position. Repeat 10 times. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.
Keep your back straight and your core engaged. Hold a dumbbell in your right hand. Keeping your elbow slightly bent, raise your arm out to the side until it is at shoulder level with your palm facing down.
At the top of the movement, pause for a moment and squeeze your shoulder blades together. Slowly lower the dumbbell back to the starting position with control. Perform 10 reps, and then perform on the left side.
This exercise only requires one dumbbell. Lie on your back on a flat surface and grab your dumbbell with both hands; think of cupping both ends of the dumbbell for an optimal holding position. Bend your knees and place your feet flat on the floor.
Raise the dumbbell up so it’s over your chest. Slowly let the dumbbell move behind your head, keeping your arms straight, until it creates a 45-degree angle with the floor. Return back to the starting position.
Repeat 10 times. Stand with feet hip-distance apart. Holding a dumbbell in each hand, rest your arms naturally by your sides with palms facing forward.
Keep your elbows hugged into your sides and engage your bicep to lift the right dumbbell up toward your shoulder. Make sure to keep your shoulder back and down before returning to the starting position. Perform a bicep curl with the left arm.
Continue alternating for 20 reps total (10 per arm). Stand tall with your feet shoulder-width apart. Holding a dumbbell in each hand, extend both arms straight out in front of you at shoulder height with your palms facing downward.
Bend your elbows and pull the dumbbells towards your face, keeping your upper arms parallel to the ground. As you pull, rotate your hands so that your palms face you and squeeze your shoulder blades together and hold for a moment. Slowly extend your arms back out to the starting position.
Stand with feet hips-width apart and hold a dumbbell in each hand. Slightly bend your knees before hinging forward at the hips. Maintain a straight back and .
Extend your arms down toward the ground, palms facing away with dumbbells in hand. Engage your core and back before pulling both elbows straight up toward the sky. Pause to create muscle tension, and then slowly lower to the starting position.
Repeat 10 times. Stand with your feet hips-width apart. Hold a dumbbell in each hand with your arms at your sides and your palms and fingers facing in toward your body.
Making sure your palms remain facing the body, lift both arms up toward your shoulders, keeping your elbows glued to your sides. Slowly lower both arms back down. Repeat 10 times.
Start with your feet shoulder-width apart, with your hands placed behind your head. Focus on keeping your shoulders back and your engaged. Take a deep breath in and on the exhale, hinge at the hips, bending your chest toward the floor until your body forms an upside-down “L” shape.
You should feel a slight . If you feel any pain or uncomfortable pulling, you’ve lowered too far! Slowly move your torso back up into a standing position on your exhale. Squeeze the and hamstrings to return to standing tall.
Repeat 10 times. Stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your palms facing toward you.
Imagine you are doing a , but with your palms facing down toward the ground. Pull the weights up toward your shoulders and chest, like you would for a , stopping when they are parallel to the floor. Lower them down to the starting position.
Repeat 10 times. Come into a with your shoulders over your wrists. Pull your naval in toward your spine and hug your legs together as you bring your left foot to touch your right.
Turn onto the outer edge of the right foot, stacking the left foot on top. Press down through your right hand, keeping it directly underneath your right shoulder, and slowly bring the left hand to rest on your left hip. Pull the abs in toward the spine and the right hip away from the floor.
Extend the left arm straight up to the ceiling and hold the position for 15-20 seconds before coming through plank and switching sides. Perform 5 reps to each side. This exercise will work your bicep with no weights required! Stand with your feet hip-width apart and keep your upper arms by your sides at a 90-degree angle.
Squeeze your hands into a fist and flex your biceps as hard as possible without moving your arms. Once you start to lose tension, rest, reset, and repeat 10 times. Stand with feet hip-width apart and hold a dumbbell in each hand.
Slightly bend the knees and hinge at the waist until the torso is almost parallel to the ground. Bring the weights together in front of the chest and turn the palms to face forward. Lift the weights straight out to the sides up to shoulder height, keeping the arms straight.
Then lower them back down. Repeat 10 times. Stephanie Mansour is a contributing health and fitness writer for TODAY.
She is a certified personal trainer, yoga and Pilates instructor and for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss and follow her for daily inspiration on and in her .
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