Your back does most of the work to bring the weight down, but your biceps are also fully contracted. You activate your core ...

Bicep curl w/ static hold - 10 reps (each side) Close grip rows - 15 reps Close grip curls - 12 reps Single arm rows - 10 reps (each side) Rear delt pulls - (12 reps Having a strong back and ...

Why: The close-grip pushup targets your triceps ... to accommodate the hanging weight. Squeeze your biceps at the top. Lower the weight back down to the start under control. Why: The Zottman ...

Squeeze at the peak, then slowly lower while keeping your elbows close to your sides. Why? Though primarily a back exercise, using an underhand grip shifts focus to the biceps, making it an ...

Nothing beats the post-workout pump after training your back and biceps. And you don’t need ... designed with safety in mind, with nonslip grip handles and safety locks to secure the weights ...

This rack gives you the ability to do both wide and close-grip pull-ups. The wider grip will put more focus on your lats while the closer grip recruits your biceps, forearms, and core a bit—it ...

Drive yourself back up to the top and repeat. Use a cable machine or loop a resistance band over a high anchor point. Grip the bottom half with both hands, tuck your elbows close to your body and ...

Using an overhand and underhand grip through the movement helps ... This isn't just great for the biceps, it also hits your major back muscles, shoulders, spinal erectors, forearms and core.

Like Fardeen Khan, if you also want stronger biceps, you need to hit them with the right exercises. Other than bicep curls, ...

Squeeze through the back of your arms to ... these are a great exercise for the biceps, but the slight change in hand position helps target the forearm, wrist, and grip strength too.

This back and biceps routine builds, strengthens, and sculpts your upper body. You just need 35 minutes and a pair of ...