Exercises

How many bicep exercises on pull day? Back and Biceps Workout at Home

If you’re like most lifters, you probably think that the only way to train your biceps is with standing curl variations. While these exercises are certainly important, they’re not the only ones that you should be using.

How many bicep exercises on pull day?

In this article, I’ll show you how many bicep exercises on pull day. Keep reading to learn more!

Why Combine Back and Biceps Exercises?

Why Combine Back and Biceps Exercises?

Most people who workout combine back and biceps exercises on the same day because these two muscle groups are antagonist muscles. This means that when one muscle group contracts, the other relaxes.

For example, when you curl your biceps, your triceps (the opposite muscle group) relax. Therefore, by working out both muscle groups together, you can achieve a more effective workout.

Another reason to combine back and biceps exercises is that they tend to use similar equipment. For example, if you’re using a barbell for bicep curls, you can easily switch to doing rows without having to change any of the weight or settings. This makes for a more efficient workout and helps you save time in the gym.

Anatomy of the Back and Biceps

Anatomy of the Back and Biceps

Back

The back is made up of many different muscles, but the two main muscle groups are the latissimus dorsi (lats) and the trapezius (traps).

The lats are the large, flat muscles that run down the sides of your back and give you that “V” shape. The traps are located at the top of your back and help to stabilize your shoulders.

Biceps

The biceps is actually made up of two separate muscles: the biceps brachii and the brachialis. The biceps brachii is the muscle that most people think of when they think of the biceps.

It’s the muscle that gives your arms that bulging appearance. The brachialis is a smaller muscle that lies underneath the biceps brachii. Although it’s not as visible, it’s still an important muscle for arm movement.

Back and Biceps Exercises That Work

Back and Biceps Exercises That Work

Back Exercises

There are many different exercises that you can do to work your back muscles. Some of the most popular exercises include:

Pulls that are horizontal (rows)

Pulls that are horizontal (rows) is always a great starting point. You can do them with a dumbbell in each hand, or use a machine.

Pulls that are vertical (lat pulldowns)

Pulls that are vertical are also very effective. You can again do these with a dumbbell in each hand, or use a machine.

Exercises in isolation

If you want to focus on a specific muscle group, you can do exercises in isolation. This means that you’ll only be working one arm or one side of your body at a time. This can be helpful if you feel like you have imbalances in your muscles.

Biceps Exercises

There are also many different exercises that you can do to work your biceps muscles. Some of the most popular exercises include:

Curls with supinated grip (standard curls)

This is the most common type of biceps curl. You can do them with a dumbbell in each hand, or use a machine.

Curls with hammer grip

These are similar to standard curls, but you grip the weight with your palms facing your body. This helps to work the muscles in your forearm as well as your biceps.

Curls with neutral grip (hammer curls)

These are also similar to standard curls, but you grip the weight with your palms facing each other. This helps to work the muscles in your forearm as well as your biceps.

Curls with a pronated grip (reverse curls)

These are similar to standard curls, but you grip the weight with your palms facing away from your body. This helps to work the muscles in your forearm as well as your biceps.

Flexion of the shoulder (preacher curls)

This is an exercise that you can do with a dumbbell or a machine. You place your elbow on a pad and then curl the weight up. This helps to isolate the biceps muscle.

Extend your shoulders (incline curls)

This is an exercise that you can do with a dumbbell or a machine. You place your arm on an incline bench and then curl the weight up. This helps to isolate the biceps muscle.

How many bicep exercises should you do in a single workout?

How many bicep exercises should you do in a single workout?

Ideally, you should do 3-5 sets of 8-12 reps for each exercise. However, the number of sets and reps will depend on your goals. If you’re trying to build muscle, then you’ll want to do more sets and reps.

If you’re trying to tone your muscles, then you’ll want to do fewer sets and reps. And if you’re trying to improve your endurance, then you’ll want to do even fewer sets and reps.

The key is to challenge your muscles and keep them guessing. This means that you should be constantly changing up your routine in order to see results.

What is the best way to set up a back and biceps workout?

What is the best way to set up a back and biceps workout?

The best way to set up a back and biceps workout will depend on your goals. If you’re trying to build muscle, then you’ll want to do 3-5 sets of 8-12 reps for each exercise.

If you’re trying to tone your muscles, then you’ll want to do 2-3 sets of 12-15 reps for each exercise.

And if you’re trying to improve your endurance, then you’ll want to do 1-2 sets of 15-20 reps for each exercise. Remember, the key is to challenge your muscles and keep them guessing by constantly changing up your routine.

Stretching Before Back and Biscuits

Stretching Before Back and Biscuits

Before you start your back and biceps workout, it’s important to stretch. This will help to prevent injuries and make sure that your muscles are warm and ready to work. Here are a few stretches that you can do:

  • Deltoid stretch
  • Triceps stretch
  • Pectoralis major stretch
  • Latissimus dorsi stretch

The Best Biceps and Back Exercises

The Best Biceps and Back Exercises

Now that you know how to set up a back and biceps workout, it’s time to choose the right exercises. Here are a few of the best exercises that you can do:

  1. Pullups
  2. Dumbbell rows
  3. Barbell rows
  4. Lat pulldowns
  5. Seated cable rows

How to Plan a Back and Biceps Exercise

How to Plan a Back and Biceps Exercise

When it comes to planning a back and biceps exercise routine, there are a few things that you need to keep in mind.

Examples of Body Part Splits

Here are a few examples of body part splits that you can use for your back and biceps workout:

1. Pull day: This is a day where you focus on exercises that work your back muscles. This could include pullups, dumbbell rows, barbell rows, lat pulldowns, and seated cable rows.

2. Bicep day: This is a day where you focus on exercises that work your biceps muscles. This could include curls (with a pronated grip, supinated grip, or neutral grip), preacher curls, and incline curls.

Examples of Push/Pull/Legs Split

1. Pull day: This is a day where you focus on exercises that work your back muscles. This could include pullups, dumbbell rows, barbell rows, lat pulldowns, and seated cable rows.

2. Push day: This is a day where you focus on exercises that work your chest and shoulder muscles. This could include bench press, overhead press, and dips.

3. Leg day: This is a day where you focus on exercises that work your leg muscles. This could include squats, lunges, and deadlifts.

As you can see, there are many different ways that you can set up your back and biceps workout. It all depends on your goals and what you’re trying to achieve.

Back Exercises to Choose From

Back Exercises to Choose From

Here are a few back exercises that you can choose from:

1. Pullups

2. Dumbbell rows

3. Barbell rows

4. Lat pulldowns

5. Seated cable rows

Biceps Exercises to Choose From

Biceps Exercises to Choose From

Biceps Exercises to Choose From

1. Curls (with a pronated grip, supinated grip, or neutral grip)

2. Preacher curls

3. Incline curls

4. Hammer curls

5. Concentration curls

6. Spider curls

As you can see, there are many different exercises that you can do for your back and biceps workout. It all depends on your goals and what you’re trying to achieve.

Choosing Supplementary Exercises

Choosing Supplementary Exercises

In addition to the exercises that you’ve already chosen, you may also want to consider adding in some supplementary exercises. These exercises can help to improve your overall strength and conditioning.

Here are a few examples of supplementary exercises that you can do:

1. Deadlifts

2. Squats

3. Lunges

4. Bench press

5. Overhead press

6. Dips

Exercise Authority

Exercise Authority

As you can see, there are many different exercises that you can do for your back and biceps workout.

It all depends on your goals and what you’re trying to achieve. When it comes to choosing the right exercises, it’s important to consult with a certified personal trainer or exercise physiologist. They will be able to help you choose the right exercises for your specific goals.

Back and Biceps Workout for Beginners (Option A)

Back and Biceps Workout for Beginners (Option A)

Pulldown with Straight Arms (Prime)

3 sets of 12 reps

Dumbbell Row with One Arm (Perform)

3 sets of 12 reps

Leg Extensions (Pump)

3 sets of 12 reps

Prime/Pump Dumbbell Hammer Curl

3 sets of 12 reps

Curl of the Preacher (Pump)

3 sets of 12 reps

Back and Biceps Workout for Beginners (Option B)

Back and Biceps Workout for Beginners (Option B)

Pull-ups in the lats (Prime)

3 sets of 20 reps

Bodyweight Row on Suspension Trainer (Perform)

4 sets of 6-8 reps

Low Row Machine (Pump)

4 sets of 8-10 reps

Prime/Pump Cable Hammer Curl

3 sets of 10-12 reps

Curl dumbbells (Pump)

5 sets of 10-12 reps

Advanced Biceps and Back Exercise (Option A)

Advanced Biceps and Back Exercise (Option A)

1. Band Row (Prime)

4 sets of 6-8 reps

2. Row of Bentover (Perform)

4 sets of 8-10 reps

3. Chinup (Perform)

5 sets of 8-10 reps

4. Pull-ups in the lats (Pump)

4 sets of 10-12 reps

5. Prime/Pump Dumbbell Hammer Curl

3 sets of 10-12 reps

6. Curl the barbell (Pump)

5 sets of 10-12 reps

Advanced Biceps and Back Exercise (Option B)

Advanced Biceps and Back Exercise (Option B)

1. Straight-Arm Pulldown with a Band (Prime)

4 sets of 6-8 reps

2. Pullup (Perform)

5 sets of 8-10 reps

3. Meadows Row (Perform)

4 sets of 8-10 reps

4. Pull-ups in the lats (Pump)

4 sets of 10-12 reps

5. Prime/Pump Cable Hammer Curl

3 sets of 10-12 reps

6. Curl of the Preacher (Pump)

5 sets of 10-12 reps

Back and Biceps Workout at Home

Back and Biceps Workout at Home

1. Straight-Arm Pulldown with a Band (Prime)

4 sets of 6-8 reps

2. Bodyweight Row on Suspension Trainer (Perform)

4 sets of 6-8 reps

3. Band Row (Pump)

4 sets of 10-12 reps

4. Prime/Pump Band Hammer Curl

3 sets of 10-12 reps

5. Curl Suspension Trainer (Pump)

5 sets of 10-12 reps

How I Exercise My Biceps At Home

How I Exercise My Biceps At Home

If you’re looking to exercise your biceps at home, there are a few different exercises that you can do. Here are some of the best biceps exercises that you can do at home:

-Dumbbell Curls

-Hammer Curls

-Barbell Curls

-Cable Curls

-Preacher Curls

4 Workout Examples

4 Workout Examples

Here are 4 different workout examples that you can do for your back and biceps:

1. Option A:

-Pulldown with Straight Arms (Prime)

-Dumbbell Row with One Arm (Perform)

-Leg Extensions (Pump)

-Prime/Pump Dumbbell Hammer Curl

-Curl of the Preacher (Pump)

2. Option B:

-Pullups in the lats (Prime)

-Bodyweight Row on Suspension Trainer (Perform)

-Low Row Machine (Pump)

-Prime/Pump Cable Hammer Curl

-Curls with dumbbells (Pump)

3. Option C:

-Band Row (Prime)

-Row of Bentover (Perform)

-Chinup (Perform)

-Pullups in the lats (Pump)

-Prime/Pump Dumbbell Hammer Curl

-Curl barbell (Pump)

4. Option D:

-Straight Arm Pulldown with a Band (Prime)

-Pullup (Perform)

-Meadows Row (Perform)

-Pullups in the lats (Pump)

-Prime/Pump Cable Hammer Curl

-Curl of the Preacher (Pump)

The Best Biceps Training Frequency

The Best Biceps Training Frequency

The best biceps training frequency is 2-3 times per week. This will ensure that you’re able to adequately train your biceps without overtraining them.

Training your biceps more than 3 times per week may lead to overtraining and could hinder your results.

When it comes to choosing the right exercises, it’s important to consult with a certified personal trainer or exercise physiologist. They will be able to help you choose the right exercises for your specific goals.

F.A.Q how many bicep exercises on pull day:

How many bicep workouts should you do on pull day?

Choose three to four distinct biceps exercises and do each for three sets of 12 repetitions when creating a regimen.

You may also do them in a circuit, going from one bicep exercise to the next without stopping. You’ll probably need to go lighter for this, but the burn will be noticeable.

Is 3 bicep exercises enough?

An efficient arm workout may consist of anything from 1-3 motions every session, with any more than that resulting in excessive tiredness and uneven form and technique. An arm regimen typically consists of 1-3 arm exercises per muscle every session.

How many exercises should I do in a pull workout?

As a beginner, pick one to two exercises per muscle group and aim for three sets and 10 to 12 repetitions.

How many biceps workout should I do?

Perform two to six sets of each biceps exercise for no more than six repetitions to increase bicep mass.

It’s also crucial to allow your biceps enough time to recover between sets so you can keep lifting hard. If you can do more than six repetitions, raise the weight and rest two to five minutes between sets.

Conclusion

If you’re looking to add some new exercises to your pull day routine, give these a try. Not only will they help you build muscle, but they’ll also improve your strength and endurance. So what are you waiting for? Start incorporating these bicep exercises into your next workout!

 

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