One of the most important exercises for building big, muscular arms is the back bicep exercise. This exercise targets one of the most important muscle groups in your body – the triceps. This group of muscles supports and stabilizes your arms so they will rotate freely and do the most effective push-ups. A regular back bicep exercise program is essential for bulking up your arms quickly.
To find the best back bicep workout, start by doing sets of 12 to twenty reps of each of the following exercises: bent-over rows (or dumbbell rows if you are a bigger guy), lateral raises, reverse flies, chin ups, shrugs, and Turkish get ups (or front lateral raises if you are shorter). You can choose any of these exercises or a combination of them to create your own personal routine. In other words, you don’t have to do them all in the same day. Take a few days off between each set of these exercises and alternate weeks between them. Each of these exercises builds distinct muscle groups at different paces, so you will never get bored with your workouts.
Lats muscle groups are the ones on the sides of your torso that hold the uppermost position in your body. This is why it is advisable to train them during your workouts, as opposed to other muscle groups. For this reason, lats work out best after a lower back workout. For a lats workout, you can do a lot of different things. Here are some suggestions: Do squats, lunges, deadlifts, stiff-legged deadlifts, single arm rows, bent-over rows, overhead press, dumbbell flies, and other rotational exercises.
Lat pulldowns are great because they are a complete workout for your back, shoulders, and traps. It takes a lot more effort to perform a lat pulldown than a bicep curl, so you should work out more often. Lat pulldowns are not that intense, so you won’t get tired quickly. Another great thing about lat pulldowns is that they strengthen the whole back, including the transversus abdominis, which will help your overall core strength.
A common bicep exercise that many people don’t do enough of is the 1-finger deltoid pull-up or chin-up. Chin-ups are great for your upper body, because it works the deltoid muscles, which are behind your head. The benefits of doing a chin-up are numerous, but mainly its effectiveness for your biceps, forearms, and forearms themselves. I highly recommend doing a chin-up because of it’s efficiency for building upper body strength.
Lastly I’ll share a few less known exercises for your back and biceps. The most efficient exercise for your triceps is the inclined cable pull-up. The inclined cable pull-up works all the muscles in your back, but also works the biceps very well. Also performing preacher curls with a dumbbell while sitting at your desk is another excellent exercise for your triceps. These are three exercises that can help give you the best back and bicep workouts.