Here’s a quick anatomy lesson for you. Every time you flex, or bend your elbow inward, you activate your biceps. Every time you pull a weight towards your body, you activate your biceps but you also recruit your back muscles. Boom! You just got more bang for your buck.
The bottom line is that pairing your back and biceps together in a workout is smart practice. Try this routine for size and you just might gain some bulk and newfound adoration.
Renegade rows are multi-beneficial exercises that work your back and biceps, and also hammer your abs pretty hard as well. There’s nothing wrong with getting a ripped stomach, too! Here’s how.
Place two dumbbells flat on the floor about shoulder-width apart. Grip the handles and assume a plank position with your body perfectly straight. Keep your abs tight as you lift the dumbbell on your right side straight up.
Keep your arm tight to your side as you do this and stop when the dumbbell is right by your hip. Slowly lower it down, repeat on the other side and continue to alternate sides.
For more stability, place your feet about shoulder-width apart.
Off-the-ground training includes anything done from a position where you’re hanging from a bar. Chin-ups fall into this category and they work your biceps and back equally.
Reach up and grab a pull-up bar with an underhand shoulder-width grip. Tighten your abs and pull your pelvis forward slightly while drawing your shoulder blades down and inward. Keep the tension in your abs as you pull yourself up in a smooth, steady motion.
Stop when your chin clears the bar and slowly lower yourself down. Stop when your arms are fully extended and repeat. Do not sway, swing or flail like a baby walrus when doing this exercise! That’s for amateurs.
Let’s stick with the bodyweight drills and do one more for good measure. Sea turtles primarily work the erector spinae, a strip of muscles that run parallel to your spinal column, ending in your lower back.
Lie flat on the floor on your stomach and extend your arms straight out in front of your head with your palms facing . In a steady circular motion, move your arms backwards as you lift your chest as high as you can and arch your back.
While doing this, raise your legs as high as possible. Move your arms down by your sides, ideally above your butt. Hold for a second, then move slowly back to the starting position and repeat.
Wide-grip barbell curls
Why wide-grip curls? Because they place more focus on the inside of your biceps, which can do wonders for your definition.
Add some weight to a bar and place it on a rack. Grasp it with a wider-than-shoulder-width underhand grip and lift it up. Stand with your feet about hip-width apart and let the bar rest against your thighs.
Keep your abs and glutes tight as you bend your elbows and lift the bar upwards. Move it as close to your chest as possible and squeeze your biceps for a full second. Slowly lower it back down and repeat.
Don’t let your elbows move forwards as you lift the bar. This will take emphasis away from your biceps. And never use momentum by swinging your hips forwards either!
Incline dumbbell hammer curls
Not only do incline dumbbell hammer curls target the biceps brachii, which is the main part of the biceps, but they also target the brachioradialis, which runs down the top of your forearm.
To perform these, grab a pair of dumbbells and lie back on an incline bench. Let your arms hang straight down at your sides with your palms facing in. Keep your upper arms still and close to your sides as you bend your elbows and move the weights upwards.
Stop when they are as high as possible and squeeze your biceps for a second. Slowly lower the weights all the way down and repeat.
Putting it all together
Now you need to know what reps and sets to do. We’re going to keep this as simple as possible.
- Renegade rows − 5 sets of 10. Once you’ve done both sides, count that as one.
- Chin-ups − 5 sets of 5−8 reps, and be honest with yourself!
- Sea turtles − 5 sets of 10.
- Wide-grip barbell curls − 5 sets with the heaviest weights you can do with good form.
- Incline dumbbell hammer curls − this will be your finale, so you’re going out with a bang. Do 5 sets with moderate weights until failure.
Perform this workout every three days so that your muscles have enough time to recuperate.
Make sure to get enough sleep, eat clean, and always execute proper form. Follow these rules and you’ll be jacked in no time.