We painstakingly selected an assortment of some of the best back and biceps exercises.

Your body needs big, strong, resilient back muscles.

Stuck at home, and want to sweat it out? Now finish off your back (and fire up your biceps some more) with a vicious dumbbell row hellset that'll once again pile up good squeezes and iso-holds. Benefits: This move works the large muscles of the upper back, while the lower back stabilizes and protects the spine.

Think about what you do all day.

Have a fitness mat but don't know how to use it?

“Studies show that consuming protein–particularly whey protein–after you work out can help maximize your muscular gains,” says Thieme.

•  Movement:   Stand with one foot forward, and the other back. • Safety Tip: Ensure that your back is straight and that both feet are planted on the ground at all times. Hold the handles of a resistance band and step on the center of the tubing. The trapezius muscles, a.k.a. If you are a beginner, we highly suggest starting off slow and increasing your reps as you progress further.

Here is how you... Dips are an effective way to activate the triceps in your upper arm while activating your core to hold your... We've rounded up some of the most effective exercises to improve grip strength and help stimulate muscle gr... Building your upper body takes hard work. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This will only tire you quickly or worst, you may get injured.

Shaped like the wings of a stingray, your left and right trapezius muscles extend from the base of your skull to your lower thoracic vertebrae (mid back), and laterally to the clavicles (collar bones) and scapulae (shoulder blades).

Continue alternating grip positions with each rep.

Here is an easy and effective home cardio workout that requires minimal equipment but produces maximum sweat. Training back and biceps has a lot of benefits. On another, you can train the muscles that you use to pull. If you've ever followed along with one of Medwin's live classes, you know he delivers a high-energy workout. Bend forward and brace the back of your right elbow against the inside of your right knee.

Barre is a great workout, but when it comes to building strength it may also work for that. The muscles of the back are divided into three categories. Targeted pauses and iso-holds on back exercises can often force greater biceps challenge.

Keeping your arms in this externally-rotated position, curl the weights as close to your shoulders as you can without raising your elbows. That means that your biceps and forearms, by default, end up getting a mini-workout when you train your back.

Let your arms hang straight down to the sides of your left leg. Keeping your palms turned forward, squeeze your shoulder blades together and bend your elbows, pulling the weights up toward your ribcage.

• Movement:Skip while doing high knees!Raise one of your knees to near the hip height, so that your thigh is perpendicular to your lower leg.Lower the leg and repeat the same process with your other knee.

You also do plenty of “pushing,” pushing your car trunk closed, pushing past people in crowded areas, and essentially holding “push” positions when you type at your desk and drive your car.

Pick up a pair and follow these 8 simple exercises!

I like making one more adjustment to it, and it's how I generally train. Stand upright, feet shoulder-width apart and knees slightly bent, holding an EZ bar in front of your body with a wide grip, palms facing forward. “Your back muscles pull your upper arm toward your body, and your biceps flex your elbow, bringing your forearm toward your body,” Thieme explains. Keeping your back straight and your elbows locked at your sides, slowly curl the weights as close to your shoulders as possible.

If you can train five or six days a week, you can hit pull, push, and legs twice a week). No worries! You may be able to find the same content in another format, or you may be able to find more information, at their web site. Don't have any weights at home? It’s a natural, safe, well-rounded way to train.

When one foot is forward, the heel points to the ground, and the back foot is flat on the ground.

“Whenever you pull or lift something–whether you’re trying to move an object toward your body or move your body toward an object (as in a pull-up)–you engage your biceps and a handful of your back muscles to make it happen,” says Trevor Thieme, C.S.C.S., Openfit’s senior manager of fitness and nutrition content. Looking for a quick workout to do at home? outward rotation) of the forearm.

If you're in an iso-hold row or chinup and your back is fatiguing, your biceps has to pick up the slack. Now, you can maintain that ripped body at home! Assume a push-up position with your hands just outside your shoulder-width, gripping two light dumbbells. Each of the latissimus dorsi muscles has multiple origin points (lower back, sacrum, iliac crest, and lower ribs), and a single insertion point on the back of each humerus. And while you don’t necessarily need to do a specific back and biceps workout each week, you should incorporate back and biceps exercises into your weekly training plan.

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