"Keep your thumb over top of the bar," says Grage. Dumbbell Spider Curlīy now you're probably starting to get really fatigued. That's the kind of stuff that's really going to break down the muscles and make them grow." 8. "Little things, like the pause on the second set of 7 when you actually have to stop the rep half way through, will put a lot of stress on the muscle.
Then, do 7 reps from the top to the midway point, and finish with 7 reps that go from the bottom to the midway point. If you start to bend forward, you end up using your chest and triceps to push rather than pull." 7. "For the low pulls," says Grage, "pull the rope low toward your hips. The advantage is that your range of motion is not limited to your thighs. "This variation uses a rope instead of a straight bar. "The pulldowns are great because they're similar to doing dumbbell pullovers, but I think you get a better range of motion," says Reid. "If you pull your elbow straight up like I see most people do," says Grage, "you're using more biceps and rear delt than lat." That way you'll use less biceps and more lats." "Dumbbell rows are great because you can get a stretch," says Reid. Be sure to pull from your elbow, not your hands. "Cables keep constant tension on your back, so it's great to use as a pre-exhaust exercise before you hit the dumbbell rows," says Reid. "This technique puts a lot of stress on the muscle," he adds. Then, you can move the bar all the way back up." For one rep, you'll pull all the way to the bottom, squeeze, and then move the bar part way back up-your lats will have to act as a break-then squeeze, and bring it back down. I like to add a nice little squeeze at the bottom. "Keep your back upright and pull your elbows as low as you can. Keep your back upright and pull your elbows as low as you can. "I see a lot of people cheating this by swinging backwards and using momentum. Do it right and you'll feel your back working like never before. Keep that tip in mind as you go through this workout. "Your biceps are small, so you'll smoke them before you do your lats." "I like to pretend that my arm between my hand and my elbow is a hook-I pull from my elbow and not my hand," explains James. When you're doing rows, lat pulldowns and the like, remember to use your back, and not your biceps or rear delts, to do the movements.
Watch them to learn technique tips and workout strategies, and then hit the workout yourself! "Blast Your Back and Biceps" Workout So, the two are going to smash an intense back and biceps workout.
#Body beast build back and biceps workout full
It doesn't matter how much weight you can curl."Īlthough Grage and Reid are full of great information, they like to show rather than tell. You have to focus on the contraction and the quality of the contraction, not on the amount of weight you're pulling." "It was more about the weight of the rep rather than the quality. "It took me a long time to grow my back because I was just using assisting muscles to sling heavy weight, not my back," he says. Grage also suggests that to increase the size and develop the shape of your back, you need to hit everything with good form.