Hi friends! Happy almost-Friday! I’m back today with a quick and killer back and biceps workout. I’ve received a lot of requests to start focusing on specific muscle groups, especially since that’s one of the strategies I prefer in my own routine. (I alternate between dedicated muscle groups and circuit workouts.)
Back and biceps are synergistic muscle groups, so that means they work together. For example, when you’re doing a cable row, you’re focusing on your lats, but your biceps are working too in order to complete the movement. They help each other out, so it makes sense to fully fatigue them at the same time. Back and biceps are also very quick to show muscle definition, so these are awesome muscles to strengthen and you’ll see visible results from your work. (Not to mention, it helps you with SO. MANY everyday tasks, like the times I carry 20 shopping bags from the car to the house. Second trips are for quitters.)
Here’s a workout I put together for you, complete with form cues, tips, and a short demo video.
The Back and Biceps Workout:
Form cues and tips:
Bent-over wide row: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) andcore braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down.
Alternating hammer and biceps curls: As you perform these try to keep everything else completely still. Keep your core engaged, and exhale, squeezing your biceps as the weights go up. For the hammer curl, rotate the weights so the top of the weight points up.
TRX wide row: Step away from the base point and lean back so your body makes a straight line. Keeping your shoulders down and core tight, bend your arms to create a 90 degree angle. Don’t let your elbows go behind your shoulders. Inhale to straighten your arms, and repeat.
TRX biceps curl: Facing the base point, step in a bit (the more you step in, the more challenging this will be) and straighten your arms. Think about bringing your entire body into a plank position, so you’re in one straight line. Flex your feet so your toes point up and heels are grounded. As you exhale, bend your arms to biceps curl. Inhale to extend with control. That’s one rep.
Renegade row: Start in a plank position, on your knees or toes, holding dumbbells in both hands. Lift one dumbbell up and squeeze your back to bend the elbow in towards your torso, keeping the elbow close to you. Lower down and repeat on the opposite side.
Superman with back squeeze and hold: Start on your stomach with arms extended. Inhale to lift your arms and legs off the floor, and exhale to bend your arms back, squeezing your back muscles. Extend the arms again (inhale) and exhale to lower down and repeat. After 10 reps, hold the superman for 30 seconds. (Pregnancy modification: do spinal balance on hands and knees, 10 times each side, then cat/cow stretches for 30 seconds.)
Let me know what you think! Cheers to chiseled backs and biceps in those spring tank tops and dresses <3
Video: Grant Hunker
Location: BreakOut Studios