Combining back and biceps workouts saves time, works the same muscles, and allows for an extra day of rest. Start with back exercises like wide-grip pullups, then move onto bicep exercises like seated dumbbell curls.
Combining a back and biceps workout makes sense for several reasons. The most obvious reason is that the exercises contained in a back and biceps workout work many of the same muscles, meaning exercises that thicken or build muscle in the back also use the biceps as a secondary muscle group, which means that the biceps are also being worked on. Combining a back and biceps workout also allows the workout person to combine common exercises into one exercise so they don’t need to be separated on different days, meaning an extra day of rest is gained .
When combining a back and biceps workout, one should start with back exercises. These exercises are meant to thicken the back muscles and make the back wider as well. Exercises included in a typical back workout are wide-grip pullups, in which the user lifts a bar with a wide grip, close-grip pullups, which are similar to wide-grip pullups, but they are executed using a tighter grip method; pull-ups, in which the person lifts up until the chin is above the bar; and inverted pull ups, which are a more advanced exercise. The user must use parallel bars to do this exercise. The user will grab the parallel bars, work in an inverted position with their legs pointing up, and then pull themselves up and down again. It is the opposite of a immersion exercise and should be done with a spotter nearby.
The back and biceps workout continues with the bicep set, which typically includes a variety of exercises centered around dumbbell exercises. Start with simple seated dumbbell curls, in which the user grasps a dumbbell with their palms facing out, and curls the dumbbell toward the biceps. This exercise should be repeated several times on each arm. The user can then face the palms in toward the body and continue through the repetitions. This exercise is known as the hammer curl. The same two exercises can be repeated while standing; getting up will make the reps easier as your arms fatigue. In a standing position, the hammer curl can be modified into a cross hammer curl to target different muscles. Instead of lifting the weight towards the biceps, the weight is raised and then crossed over the chest.
By combining back and biceps training, the user can gain an extra day of recovery, which will be needed after this intense workout. Additionally, the user can isolate specific muscle groups that work together anyway, thus avoiding excessive fatigue on separate training days.
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