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 ...

Working out your biceps with the same old dumbbell exercises can get boring very fast. Here are some exercises you can add to ...

also known as back muscles or your "lats," whereas your biceps assist you during a chin-up. The other difference is the pullup uses a wide pronated grip, which means your hands are facing away ...

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 workout simplifies it all and consists of five classic dumbbell exercises that'll help you achieve gains in your back, biceps and triceps. It'll take no longer than 25 minutes, so grab a pair ...

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.

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