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Back and Biceps Workout

(TARGET BOTH MUSCLES THE RIGHT WAY!)
By Jeff Cavaliere MSPT, CSCS

A truly effective training split will make sure that certain complex muscle groups work synergistically. Back and biceps is one of those cases. Let’s take a closer look at the anatomy of the back and biceps and how they work together. I’ll also cover a back and biceps workout that you can start using right away. Then we’ll wrap it up with some of the most commonly asked questions about back and bicep workouts.

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Frequently Asked Questions

To workout outer biceps, also known as the long head of the biceps, the Drag Curl and the Incline Dumbbell Curl are the best exercises. The Drag Curl allows us to hit the long head preferentially. In the Incline Dumbbell Curl, we can put more stretch on this long head by actively contracting the triceps at the bottom position. Doing so gives us a stronger biceps contraction for the outer biceps as we initiate the next repetition.

The best biceps workout will hit the long and the short heads of the biceps as well as the brachialis muscle. It will also include exercises that work all three functions of the biceps and all three portions of the strength curve, such as the Barbell Cheat Curl, the Weighted Chinup, and the Incline Dumbbell Curl.

Some of the best exercises to work biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.

The bench press primarily works the chest and shoulders. Contribution from the biceps should be minimal in the bench press exercise.

Three of the best exercises for the biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.