Get Killer Biceps by Traning Your Back
An excerpt from the June 3rd issue of my "Body Breakthrough" Newsletter.
Want to get that elusive bicep ‘peak’? Or, perhaps you’re a woman who simply wants to look better in any sleeveless shirts you wear.
Whatever the case, it’s important to note that not all bicep building exercises are created the same. While your first instinct may be to perform three different bicep isolation exercises as part of your routine, this isn’t actually the most ideal way to structure things.
Instead, turn to two compound back movements that have a greater bicep focus along with one isolation movement. Since you can lift more weight with compound movements, you’ll get faster progress by using them most of the time.
Try this out:
Bent Over Reverse Grip Rows
The first exercise to perform that will not only hit the biceps, but the back muscles as well is the bent over row. Rather than doing a standard bent over row (pronated grip), we are doing this with the hands in the reverse grip position.
This is going to place more of a direct emphasis on the bicep muscles, while still allowing you to lift a heavier amount of weight.
Close Grip Pull-Ups
Next, close grip pull-ups are another good exercise for hitting the back muscles while really working the biceps to their full capacity.
Pull-ups are a very challenging movement. If you’re someone who can't do pull-ups, you may need to get some support while doing this exercise. But do try and get at least a few reps in. Or you could opt for pulldowns, instead.
Work your way up to completing more and more reps as time goes on and you make strength gain progress.
Barbell Curls
Finally, you have your isolation exercise. You’ll want to make sure that you are performing one isolation exercise to really fatigue out the bicep muscles in particular.
Barbell curls are the basic choice and a great selection that will help you lift a maximum amount of weight. Dumbbell curls can also be a great alternative and can help to prevent strength imbalances from developing.
Either way, add these towards the end of the workout for best results.
There you have the three exercises to consider getting into your program. If you can do these two times per week, you will be well on your way to a great looking upper body.
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James Cipriani
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