With so many different exercises to choose from, it can be difficult to know where to begin. Whether you’re a beginner or an advanced lifter, knowing the right way to train your body is the key to success. Working out doesn’t have to be boring and tedious. If you follow the right work out plan , you can experience great benefits such as reducing fat, increasing strength, lowering blood pressure and much more. Working out also has other benefits such as improved heart health, stress reduction, increased self-confidence, and release of endorphins which are natural pain killers. In order to get all these benefits it’s important that you formulate the perfect workout regimen for your needs and goals. Here are some of the best strength training exercises for back and biceps:
GlobalFitnessFreaks is supported by its audience. When you purchase through links on our site, we may earn affiliate commission. Learn more
Table of Contents
Push-Ups
Push-ups are one of the best strength training exercises for upper body, especially the chest and triceps. They are an excellent total body exercise that works out the entire upper body and core. Push-ups are great for beginners as well as more advanced lifters. Push-ups are a compound exercise which means they work out several different muscles at the same time. They primarily target the chest, triceps, shoulders and core. The biceps are also activated to a smaller degree. The smaller muscles are important to work out as they support the larger muscles such as the chest and triceps. The best way to perform push-ups correctly is to keep your body aligned with your back straight. Your head, neck and spine should form a straight line. It’s also important that your arms are at a 90-degree angle with your palms facing towards the ground. Your feet should be about shoulder-width apart. To add a challenge to your push-ups you can try clapping push-ups or explosive push-ups.
Deadlifts
Deadlifts are an excellent exercise for the lower body and back. This strength training exercise targets the lower back, glutes, hamstrings, quadriceps and the core. Deadlifts are a compound exercise so they also work out the biceps, forearms, traps and shoulders to a certain degree. The deadlift is one of the most effective strength training exercises for building a strong back. They are also great for building strength in your lower and upper body. The deadlift has been proven to increase balance and coordination. How To Perform The Deadlift: To perform the deadlift, start by standing with your feet about hip-width apart. Squat down and grab the barbell with an overhand grip. Your knees should be slightly bent and your back should be straight. Your arms should be straight with your shoulders above your hands.
Dumbbell Biceps Curls
Dumbbell biceps curls are one of the best strength training exercises for improving your biceps strength and size. They are a compound exercise, meaning they work out more than just your biceps. Dumbbell biceps curls also target your forearms and shoulders. To perform dumbbell biceps curls correctly, stand with your feet about hip-width apart. Bend your knees slightly so that your lower back stays straight and maintain good posture. Hold a dumbbell in each hand with your palms facing towards your body. Curl the dumbbell towards your shoulder and then slowly lower back down to the starting position. One way to challenge yourself further during biceps curls is to pause at the top of each rep and hold for a few seconds before slowly lowering back down. Another variation of the biceps curl is to bend over at a 90-degree angle with your back straight.
Dumbbell Hammer Curls
Dumbbell hammer curls are one of the best strength training exercises for your biceps. They are a compound exercise that also works out your forearms and shoulders. To perform hammer curls, hold a dumbbell in each hand and stand with your feet about hip-width apart. Bend your knees slightly so that your lower back stays straight and maintain good posture. Hold the dumbbells with your palms facing towards your body. Curl the dumbbell towards your shoulder and then slowly lower back down to the starting position. One way to challenge yourself further during hammer curls is to pause at the top of each rep and hold for a few seconds before slowly lowering back down. Another variation of the hammer curl is to bend over at a 90-degree angle with your back straight.
Conclusion
The best way to achieve your fitness goals is to create a personalized workout schedule that matches your fitness level and goals. It’s important that you don’t rush your progress and that you follow your program consistently. It can take up to six weeks for your body to fully adjust to new workout routines and for you to see results. It’s also important to listen to your body and be aware of any pain or discomfort. If you follow the right work out plan , you can experience great benefits such as reducing fat, increasing strength, lowering blood pressure and much more. Working out also has other benefits such as improved heart health, stress reduction, increased self-confidence, and release of endorphins which are natural pain killers.
Suggestion:
1 thought on “Get Back And Bicep Workout Routine – Build That Strong Back and Arms”