In this article, we are going to discuss one of the most fundamental yet overlooked elements of your bodybuilding program: your back and biceps workout. You’ve probably heard the adage that your back is the weak link. Well, this holds true not only for your bodybuilding efforts but also for any workout regimen that involve the back. This is because your back and biceps have a lot to do with your overall fitness level.
We’ve only just covered the back. In the meantime, let’s take a quick look at the different types of back exercises. Pull ups, dips, rows, and even deadlifts. These are compound exercises that work multiple muscle groups at once. As you will soon see, we have only given you one back exercise here.
Pull Ups: For the novice, pull ups can seem like a difficult exercise to do. But actually, with a little practice, it is an easy workout that can give you a great workout. For starters, try doing them with a barbell and then switching to free weights when you feel comfortable with the task. In addition, don’t forget that the barbell sets give you better strength and versatility than free weights. You may be surprised to know that doing these exercises with a barbell really does help you burn more fat while at the same time improving your core strength.
Dips: Dips have been known to be one of the most powerful exercises. And because they are compound exercises, it only makes sense that they would be one of the most effective workouts around. With them, you use a barbell or dumbbells as resistance to perform various dips that target the chest, back, upper arms, shoulders, and legs. The reason these exercises are so popular is because they have the ability to target many muscle groups and burn fat at the same time. This means that each of these muscle group will get a workout while working out.
Rows: Rows on the other hand, are also very effective workouts that can be done using either dumbbells or a barbell. As the name implies, rows target the lower back, which is a great place to improve balance and overall strength. Because the back is often the weakest of the three muscle groups, working out the muscles here can have a tremendous effect on your overall strength. Not to mention that this type of workout allows you to target many muscle groups and get an overall cardiovascular workout without putting too much strain on your back.
Deadlifts: Deadlifts target the legs, which are not as important as they sound. However, they are one of the most effective workouts for your whole body. Deadlifts strengthen your entire core and build your upper body, which in turn improves your strength. So not only will deadlifts help you improve your posture, they will also help increase your overall physical conditioning. Also, if done right, they can help improve your body composition, which is the number one factor in determining how healthy you are.
Deadlifts on the other hand can be performed with dumbbells or barbells. If you have a barbell, it would be recommended that you do the actual deadlift with dumbbells rather than with free weights because you need to focus on keeping your back straight and being able to maintain balance. However, you can still incorporate both exercises into your program. Just make sure that you do the deadlift with dumbbells after completing your other workout.
A back and biceps workout should be a fun and enjoyable experience and it should not cause any major injuries. By keeping your core strong, working your legs, upper back, and abdominals, and using the proper weight you should be able to get a great back and biceps workout that help you burn fat and maintain good health.