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Quick and Effective Back and Biceps Session


Fitness is not about the amount of time spent at the gym, or how many machines you use in the same day. It’s about efficiently finding movements that will target multiple muscle groups, so you can be in and out in just under 40 minutes! Maximize your results with this back and biceps workout. Watch your form, and do not lift heavy weights if you are still new to the movement. Start slow and work your way up!


1) Weighted Pull-ups:

For pull-ups: Grab the bar with your palms facing forward. Extend your arms and bring your feet off the ground. Slowly pull yourself up until your chin is at the bar. If pull-ups get too easy, add some weights instead of increasing reps! Add a weighted vest or kettlebell and try focusing on slowly pulling up and coming back down. If pull-ups are too difficult, grab a resistance band and loop it to the bar, then use it as assistance.
Perform 5 sets of 6 reps.

2) Dumbbell Row:

Begin with one knee and one hand on the bench. Extend the other leg behind you and place your foot firmly on the ground. Hold the dumbbell in the side that is extended. Using the arm that is extended, bring the weight up by bringing your elbow up. Then, bring your arm back down and repeat. It is essential to focus on form here! Make sure your lats are the targeted muscles, and your arm is not swaying around. Keep your core tight and your back straight.
Switch sides and complete 5 sets of 10 reps.

3) Seated cable row:

For this movement, keep your back flat and your knees slightly bend. Using the close-grip cable attachment, grab the cable and pull it towards your chest, until your elbows are just in line with your back. Slowly bring the weight back and repeat. Make sure your elbows are always tucked against your sides, and nothing is moving other than your arms! You should not be rocking in this motion.
Perform 5 sets of 10 reps.

4) Spider curl:

This is another great exercise that targets the upper back and biceps! Set the bench to an incline, and lie face down. Grab the dumbbell/bar with one hand, and bend your elbow to lift the weight. Focus on engaging the biceps as you bend, and lower the weight with control. Make sure your arm is not swaying, and strictly your bicep is doing all the work! If you feel like you have to engage more muscles, reduce the weight!

5) Hammer curl:

This is great in targeting the arm flexors. Hold a dumbbell in each hand, and stand upright. Slowly bend your elbow up with your palms facing each other. Slowly bring the weight down, while counting to 4. The slower you perform these movements, the more engaged the muscles will be with every rep.
Perform 5 sets of 10 reps.


6)Handstand push-ups:

This is an excellent way to target your back, biceps, and core! Get into a handstand with your feet supported against the wall. Slowly bend your elbows as far as you can, and push yourself back up.
Too difficult? Place your knees on a bench and extend your arms onto the floor. Perform modified handstand pushups. The further your torso is from the bench, the easier! Work your way up into a full handstand push-up!
Perform 5 sets of 10 reps.
Remember to rest for at least a minute between each set! This workout will surely target your biceps and upper back. It is much better to perform sets slowly with controlled movement, rather than hundreds of reps with quick motion. That way, you will target more muscles, and have more room for muscle engagement. By adjusting the way you perform the repetition, you will therefore stimulate more muscle growth! Once you complete this routine, challenge yourself to increase the weight/intensify the next session for best results. Finish off your workout with simple stretches targeting your back and arms.

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