Aspiring athletes and bodybuilders can benefit from this exhaustive back and biceps workout demonstrated by ManojPatil. He guides you how he takes care of his form and posture while carrying out these exercises targeting his back and biceps. The muscle groups require focus and correct form to get the desired result. These muscles form the support system for other workouts. Back muscles are stationary ones and do not move on their own in day to day activity hence, require a more strategic approach while exercising. It is time to take note of what all encompassing information given by ManojPatil while carrying out the following workouts.
1. Pull-Ups (3 Sets X 10-12 Reps)
Leap up and hold the bar with your hands shoulder width apart. Your palms facing away from you. Hang with your arms fully extended, bend your knee a little to take up the lifting position. Keep your shoulders backwards and your core engaged all through. Now pull up squeezing your lat and feel the contraction at the back muscles. Move slowly up until your chin is above the bar breathing in. Hold a second and then come down breathing out.
2. Lat Pulldown (4 Sets X 10-12 Reps)
In pull-ups you have to bring up your body weight but here you have to bring the weight down towards you on the latpulldown machine. Sit and keep your torso straight hold the wide grip bars and pull it down till it reaches your chest engaging your back muscles and breathing in. Hold a second and then take it up again while exhaling.
3. Bent Over Barbell Row (4 Sets X 10-12 Reps)
Holding the barbell in a pronated grip, bend your knees slightly and bring your torso forward by bending at the waist, while keeping the back straight until it is parallel to the ground. Keep the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to your body and only use the forearms to lift the weight. At the top contracted position, hold for a brief pause contracting the back muscles. Inhale and slowly lower the barbell back to the starting position.
4. Machine Rowing (4 Sets X 10-12 Reps)
Sit down on the seated machine row and place your feet firmly on the platform. Grasp the handle with palms facing towards each other (neutral grip) while maintaining an upright torso. Pull the handles back until your legs and torso form a 90 degree angle. Maintain a slight backward lean and push your chest forward before squeezing your shoulder blades and contracting pull the handles towards your torso. Squeeze for 1 second once you have reached your abdominals. Maintaining the posture slowly extend your arms and come back to the starting position. Breathe in while pulling the handles towards you and breathe out while coming back.
5. Straight Arm Pullover (4 Sets X 10-12 Reps)
Grab the wide bar with both hands from top pulley of the pullover machine, using a wide than shoulder-width pronated grip. Step two feet backwards. Bend your torso down to about 30 degree with your arms fully extended. Tighten the lats. While keeping the arms straight, pull the bar down until they reach the sides of your thighs. Breathe out as you do this movement. Breathe in, keeping the arms straight take the bar back up.
6. Shrugs with Hex Bar (4 Sets X 10-12 Reps)
Adjust weight to the hex bar. Step in the middle of it with parallel handles on your sides. Grab the bar just like you grab the dumbbells due to the neutral grip handles on the hex bar. Stand up straight with arms fully extended downwards holding the hex bar. Exhale and elevate your shoulders towards your ears. Pause for one count at the top, inhale slowly and lower your shoulders. Lower your shoulders to the maximum downward movement without moving the body.
Bicep Workout
1. Incline Dumbbell Curl (4 Sets X 10-12 Reps)
Hold a dumbbell in each hand and lean back on an incline bench. Keep your elbows close and rotate your wrists until they face forward taking the starting position. Keep the torso stationary. Curl the weights forward while contracting the biceps as you breathe out. Continue until your biceps are fully contracted and dumbbells are at shoulder level. Hold the contracted position for second. Breathe in and bring the dumbbells back to the starting position.
2. Standing Barbell 21s (3 Sets X 21 Reps – 7, 7, 7)
Stand with your feet shoulder width apart with your knees slightly bent to support your lower back. Begin with the barbell hanging straight down in front of your on your thighs. Keep your elbows at your sides. This exercise consists for 3 sets of repetitions. First, start curling up the barbell, once your reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps. Without pausing, curl the same weight all the way up then lower the weight half way down and back up again. Perform this for 7 reps. Finally, 7 reps of full barbell curls from the bottom to the top.
3. Preacher Curl (4 Sets X 10-12 Reps)
Move on to preacher bench. Grab the E-Z curl bar at the close inner handle. The palm of your hands must face forward. With the upper arm positioned against the preacher bench pad and chest against it, hold the bar at shoulder length. You start here. Breathe in and slowly lower the bar until your arm is straight and the bicep is fully stretched. Use the biceps to curl the weight up until they reach your shoulders. Squeeze and remain at the contracted position for a second while exhaling.
4. Dumbbell Hammer Curl (4 Sets X 10-12 Reps)
Stand upright and grab a pair of dumbbells in both your hands. Hold them at arms length, elbows should be close to the torso. Hold the dumbbells vertically, perpendicular to the ground. Now, hold your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to bring them up until the biceps are fully contracted. Hold for second and then come back to the starting position slowly
About The Author
He is Mumbai based men’s physique athlete.
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