10 Exercises To Make Your Back And Biceps Burn

When you think about getting a good workout, you usually think about going to the gym and lifting weights. But if you want to really target your back and biceps, there are some exercises that can help make those muscles burn like nothing else. Whether you’re trying to build strength or just want to look good in a tank top, these 10 exercises will get your back and biceps feeling worked like never before. Read on to learn more about how to make the most out of your routine.

Seated Row

When it comes to working your back, the seated row is one of the best exercises you can do. This exercise targets your middle and lower back, as well as your biceps. To perform a seated row, sit on a bench or chair with your feet flat on the floor and your knees bent. Place your hands on the handles of a dumbbell or resistance band, and lean back slightly. From here, simply row the weight or band back towards your chest, and then return to the starting position. Perform 8-12 reps for 3-4 sets.

Pull Up

This is one of the most basic exercises you can do to target your back and biceps, but it’s also one of the most effective. Simply grab a pull-up bar with an overhand grip, and hang at arm’s length. From there, pull yourself up until your chin clears the bar, and then slowly lower yourself back to the starting position. If you can’t perform a full pull-up, try using an assisted pull-up machine or resistance bands to help you out.

Lat Pull Down

There are few things that can make your back and biceps burn like a good lat pull down. This is an exercise that works both muscles groups simultaneously and is sure to leave you feeling the burn.

To properly execute a lat pull down, start by sitting on a lat pull down machine with your back straight and feet planted firmly on the ground. Grab the bar with an overhand grip, making sure your hands are shoulder-width apart. From here, simply pull the bar down towards your chest, leading with your elbows. Once the bar reaches your chest, slowly return it to the starting position. That's one rep!

Dumbbell Shrug

Dumbbell shrug: This is an isolation exercise that primarily works the traps, but also targets the rear delts and upper back muscles. To do this exercise, hold a dumbbell in each hand with your arms at your sides. From here, simply raise your shoulders up towards your ears and then lower them back down. Be sure to keep your core engaged throughout the movement to avoid using momentum to swing the weights up.

Barbell Curl

One of the best exercises for working your back and biceps is the barbell curl. This exercise targets both of these muscle groups with each curl, making it an efficient and effective move. Here’s how to do a barbell curl:

Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.

Keeping your elbows close to your sides, slowly curl the barbell up to shoulder level.

Squeeze your biceps at the top of the curl, then slowly lower the barbell back to the starting position.

Repeat for 10-12 reps.

Preacher Curl

Preacher curls are a great exercise for targeting your biceps. To do a preacher curl, start by sitting on a preacher curl bench with your palms facing up and your arms extended straight. Then, slowly curl your weight up until your hands are at shoulder level. pause for a moment, and then lower the weight back down to the starting position. Repeat for 8-12 reps.

Hammer Curl

In order to do a hammer curl, you will need a dumbbell in each hand. Start by standing with your feet shoulder-width apart and your knees slightly bent. Then, curl the dumbbells up towards your shoulders, keeping your palms facing your body the entire time. Be sure to squeeze your biceps at the top of the curl before lowering the dumbbells back down to the starting position.

Incline Dumbbell Curl

Start by sitting on an incline bench with a weight in each hand, palms facing your thighs.
Keeping your upper arms stationary, exhale and curl the weights forward while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold for a brief count then inhale and slowly lower the dumbbells back to the starting position.

Skull Crusher

The skull crusher is a great exercise for targeting the triceps. To do this exercise, you will need a set of dumbbells. Start by lying on your back on a bench with the dumbbells in your hands. Your palms should be facing each other. From here, extend your arms straight up over your chest. Slowly lower the dumbbells down to your sides, keeping your elbows close to your body. Once the dumbbells are at your sides, pause for a moment and then press them back up to the starting position.

Superman

Superman is a great exercise for working your back and biceps. To do this exercise, you will need a dumbbell or a weight plate. Start by standing with your feet shoulder-width apart and your knees slightly bent. Bend forward at the hips and lower your torso until it is parallel to the ground. Then, row the weight up to your chest, keeping your elbows close to your body. Return to the starting position and repeat.