3 Back And Bicep Workouts To Strengthen Your Upper Body

According to Sabat, pull-ups are still a popular upper-body exercise. Sabat recommends pull-ups for back and biceps. They work the latissimus dorsi, biceps, trapezius, and rhomboids.

1. Pullups

Her directions are: 1. Hold a pull-up bar shoulder-width apart with your palms facing away from your body. 2. Hang from the bar with arms fully extended and feet off the ground. 3. Raise yourself till your chin is above the bar. 4. Control your descent to the start. 5. Repeat as required.

Dumbbells, please! Sabat suggests bent-over rows for back strength. She believes bent-over rows are another good back workout for the middle and lower trapezius, rhomboids, and erector spinae.

2. Bent-Over Rows

Her exercise instructions are below: 1. Hold a barbell overhand with your feet shoulder-width apart. 2. Bend your knees slightly and lean forward at the hips, maintaining your back straight and core engaged. 3. Pull the barbell toward your chest, tightening your shoulder blades. 4. Controlledly lower the barbell to the starting position. 5. Repeat as required.

Bicep curls work well for biceps. This straightforward workout works. Sabat says bicep curls target the muscle.

3. Bicep Curls

She instructs: 1. Hold a dumbbell in each hand with your palms up and stand shoulder-width apart. 2. Curl the dumbbells toward your shoulders, squeezing your biceps at the peak. 3. Controlledly lower the dumbbells. 4. Repeat as required.