Best Back and Biceps WorkoutRiley Daye
Has your exercise routine hit a wall? Have you not really noticed any muscular gains for your physique? If you’re looking for the best back and biceps workout, you’re likely stuck in the rut of repeatedly doing the same workout – not to mention it gets extremely boring! Although you may be training extremely hard, all that hard work is basically getting wasted because your body has become very accustom to your routine. To avoid this, you need to hit your muscles at new angles so you trigger different parts of your muscle fibers for bigger gains in muscle mass. Try adding these three exercises to your bicep routine for some variety and to get back on track building lean muscle mass.
Move #1 – Guillotine Curl
This take on the already effective standard cable curl is a way to hit your arms from a completely new angle. For most bicep exercises, your upper arms are typically parallel to your torso and your curl the weight from your waist up to your chest. For the Guillotine Curl, your upper arms will be perpendicular to your torso and you are curling the weight from a high cable towards your body. By doing this, your providing a new stimulation to your muscles that provides new results.
You might want to grab your GymPaws™ Workout Gloves first. Then to perform this exercise, attach a straight bar to the top of the cable pulley. Grab the bar with both hands and get down to the floor with your feet facing away from the pulley. Lying on the floor with your arms extended, curl the bar to your forehead while squeezing your biceps and release. Perform 3 sets of 12-15 reps.
Move #2 – Lying Dumbbell Curl
For this exercise, you are placing practically all of the stress on the bicep muscle by lying down on the bench. By doing this, your arms have a larger range of motion and it provides a stronger contraction on the bicep muscle.
Begin by lying flat on a bench with a light dumbbell in each hand. Have your arms placed towards the floor so they are perpendicular to your torso. Curl the weight up to your shoulder, contract your bicep, and return to the starting position. Perform 3 sets of 10 reps.
Move #3 – Reverse Grip Cable Curl
Something so easy as switching your grip enables a huge change in your routine and provides massive gains. This curl gives constant tension in your arms because of the cable triggering your biceps and forearms.
Attach a straight bar to a cable pulley at the ground level. Grab the bar with an overhand grip, and curl the weight towards your chest. Return to the starting position, and perform 4 sets of 8-10 reps.