My Home Workout Plan for Back and Biceps

My Home Workout Plan for Back and Biceps

Introduction: I've read it somewhere that when you're angry, try to express it with your body (actually working out) rather than speaking out aloud on someone and later regretting it. The science that works behind this is the secretion of some hormones also known as "feel good" hormones which have both short and long-term responses to exercise. For example, cortisol, prolactin, growth hormone and testosterone rise during workouts while a rise in luteinizing hormone becomes prominent only after rest (post-workout phase). New research found the production of another natural molecule after intense workout as "endocannabinoids" that act similar to the THC, the active chemical in marijuana.

It can be tough yet important to figure out how to keep your physical and mental health in check, especially with all the problems going on in the world and your head. If you can't take those out of your body, they will take the control of your mind. Have a look at my first article on Home Workout where I briefly discussed about my stories and journeys with workouts, followed by my workout routines on Chest and Triceps with and without equipment. Let's begin out today's journey on Back & Biceps!

Back: For a number of reasons, it's evident that people are obsessed with abs, arms, chest and boulder shoulders and not back muscles, as nothing much can be seen on camera. But, trust me, it's one of the most important part of your body (if not the most important) as it will prevent you from injuries, helping you pull  more weight in all lifts, to developing the coveted V-shape. The next few points will cover most of your back portions for overall growth at home, with and without equipment. Watch this Youtube video on back and biceps that I made for your convenience!

1. Superman: Like the name suggests, it a super exercise which can be deceptively challenging at times. Just lie keeping your face down on the floor, bed or any elevated platform. Engage your core, glutes and lift your upper and lower body off the ground, as high as possible, pause a little and return to the initial position in a controlled motion like below.

2. Backward Fly: Lying in the same position and core engagement, now take your hands from in front to all the way back over the head, like a bird will do with its wings while jumping from top to a position below. Try to contract the blades at your back, pause and then bring forward slowly.

 3. Back Extension: Again, from the same position, you can keep both your hands crossed at your chest and press your feet into the floor behind you to stay balanced. Bend first at your waist, bringing your body down toward the floor and slowly raise your upper body upwards until your shoulders are above hip eight. Engage your core and glutes and keep your feet on the floor. Pause, and then slowly lower down on repeat.

4. Lat Pulldown: Most of you are Familiar with Lat pulldowns which work effectively on your lats. I have 2 customized home workouts in the similar pattern, starting with Lying Lat Pulldown. Lie on a flat surface for this, keep your hands forward wider than shoulder-width apart imagining that you're holding something there (you can use a towel if that helps you). Begin to lower your hands now toward your chest, bending your elbows and pointing them downwards. Engage your upper back and mid-back throughout the move keeping your torso straight. Another version of this item is Dumbbells Lat Pulldown. The only difference is that you'll stand up and use the dumbbells and gravity for hitting the lats in the similar fashion.

5. Rows: I have 3 customized versions of Rows here for you, which start with Close grip dumbbell rows. Just stand and then bend a little, hinge your hips, slightly bend your knees and maintain a neutral position. Hold the dumbbells with an overhand grip, a little wider than shoulder-width part. Now, pull the dumbbells toward your chest by squeezing your shoulder blades together and avoid overusing your arms. Slowly return the dumbbells to the starting position. You can do the same with one arm at a time, alternatively.

Another variation is wide-arm row where you follow the same mechanism but keeping your arms a little wider (but don't mistake it for flying).

6. Deadlift: It's said that there are 2 kings of all workouts, first of which is Deadlift (general) and I have 2 variations for it. Let's start with the Dumbbell Deadlift, where you have to stand with feet shoulder-width apart. Keeping chest lifted, begin to hinge at your hips and slowly bend knees, reaching down to pick up the dumbbells. Keep your back straight and hold the dumbbells. Keeping feet flat on the floor, push back up to a standing position keeping your back straight throughout the movement, your shoulders should be down and back. Return to the starting position, pushing your hips back and bending your knees until bringing the dumbbells back towards the floor. The next variation works same but keeping your legs wider, and picking the dumbbells from the space in between, in close grips also known as Sumo Deadlift.

Biceps: It's one of the easiest target to hit in your body which can be done with any type of curls. Just remember that Bi means Two, so biceps is actually a set of two muscles (short and long-head) and your routine should hit all of them. Short muscles can be hit while contracting and extending your arms, keeping your hands close to your body and the long muscles can be hit with all other workout where you put your arms away from your body. Again, watch my YouTube video if you find difficulties regarding any of these items.

1. Hammer Curl: It's actually a heavily-overlooked workout because it hit the brachialis, a muscle beneath the biceps (not actually the biceps). But, increasing the girth of this muscle can raise your biceps from below, making your entire arm larger and fulfill your purpose! So, without wasting time, hold and turn your wrists with dumbbells in each hand facing each other. Keep your arms tucked in at your sides and flex your elbows to curl the dumbbells up towards your shoulders. Lower them back with control.

2. Reverse-grip Curl: This exercise is again a compound exercise, targeting biceps, forearms and brachialis. With your hands around shoulder-width position, palms facing down and neutral, grip the dumbbells and allow them to hand with arms extended. Now, curl them up while maintaining your shoulder position and keeping the elbows to their side. The only movement should come from the forearm and biceps muscles flexing the elbow.

3. Concentrated Preacher Curl: This one is the combination of Concentration and Preacher Curl and an interesting item as I have customized it in my own way.  This is all about feeling your biceps work, sitting down somewhere elevated and resting your elbows just like you'd do on a preacher bench. It will keep the biceps under tension for a longer period of time, which usually equates to more muscle growth. Using the dumbbells, turn the hands inwards, making the move more comfortable on the wrists and keep doing the curls in a slow speed.

4. Overhead Dumbbell Curls: It's quite similar to that of cable curls. You just have to stand in a comfortable position, picking up a dumbbell in each hand. Tense your upper back and let your arms hand so they're fully extended in straight line like 180 degree. Without moving your shoulders, curl the weight up toward your shoulders. Pause there for about a second, and then slowly get back to the previous position with control.

5. Towel Curls: How could I finish the article without my trademark Towel workout!? 👀 So, here it is, hold a towel with both your hands, place it behind your knee-joint, as use your leg's power to create the resistance. Now you can simply do all the different kinds of curls, feeling all the tensions and you can change the grips depending on which workout you want to execute!

So yes! That's pretty much all about it. As I said before already, I have used my body (read fingers) to make my anger disappear by writing all about my back and biceps home workout (I've worked out in the morning though). I feel much fresh now and am going to meet my friends to freshen up my mind more! 😻

Conclusion: If you haven't read my previous articles on home workout yet, find those below:

1. My Home Workout Journey so far

2. Home workout Plan for Chest and Triceps with and without equipment

3. My Home workout plan for Shoulder and Traps

4. My Home Workout Plan for Back and Biceps

5. My Home Workout Plan for legs

6. My Home Workout Plan for Abs

#homeworkoutplanforBack #homeworkoutplanforBicepss #homeworkoutplanforbeginners #fitness #homeworkoutplanforwomen #homeworkoutplanformen #homeworkoutplan

See you again with my next article on home workout plan for legs soon. Till then, KEEP CURLING!