The Ultimate Biceps and Back Blaster

The back and biceps are particularly well suited to being trained together. Not only are they both body parts that begin with ‘B’, but they are also both body parts that can be hit with pulling motions like the pull up or the upward row.


In fact, one of the most popular beginner programs is the ‘push/pull’ workout. This is a workout that divides your training into two separate days – one day of training the movements that require a pulling motion and one day of training the movements that involve pushing. This way you can really go at it with largely compound movements that utilize the same muscles altogether.


2 x Pull Ups to Exhaustion


Lat Pull Downs x 3 (Increasing Weight)

For the final set, do partials to really increase the amount of control and contraction involved in the movement. For those who aren’t familiar with the concept, partials involve pulling the bar all the way down, letting it return halfway up  and then pulling it the rest of the way.


Make sure to keep your elbows back and to pull as low as you can.


Heavy DB Rows Superset With Cable Rows

Rows continue the focus on the lats, while at the same time involving the biceps to some extent – specifically when you’re using the dumbbells versus the cable rows.


It’s important to note here, that when you train lats and biceps on the same day, it makes sense to train the lats first seeing as they’re much larger muscles. This means that the biceps will fatigue more quickly –so you need to do them second.


Straight Arm Push Downs

Push downs are similar to pullovers. Keep the arms completely straight while holding a cable and then pull them down but without bending the arms at all. Squeeze the lats and pivot right at the shoulders.


Barbell Curl 21s

Moving on to target the biceps directly with barbell curls. 21s increase the challenge while making sure that you maintain good form and can’t rely on momentum or swinging your body to power your way through the movements.


Spider Curls

Spider curls are preacher curls but with you lying forward with your arms hanging downwards. This means that you’re really isolating the biceps and you have no chance of cheating.


Reverse Curls

Reverse curls are simply curls using a reverse, overhand grip. This alters the angle of the bicep while at the same time getting the forearms involved. You don’t need to go heavy at all on these.


And there you go, an awesome ‘pull workout’ that involves the biceps and lats and that really maintains intensity with tons of intensity techniques.  Notice how almost every exercise is different and really designed to put pressure on the muscles. By the end, you should be exhausted.


Is this overtraining? Not as long as you use lighter weights. It’s all about technique and about getting the muscles to hurt. Do that right with any weight and you will grow.


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