Back and bicep workout women

Back and bicep workout women? Just like workout and weight lifting is important for every individual. The emphasis on women’s health and fitness has been the talk of the town for the past few years.

Women have become more aware and mindful of their bodies and workout as compared to the previous era.

It is a misconception that biceps workouts are majorly for men and bodybuilders and not for women. As it might not give a feminine look if a woman has biceps.

However contrary to popular belief, women have started breaking the stereotypes while giving hard competition to men when it comes to muscle building and bisects.

The biceps are also known as biceps brachii. And these are very active especially when you are training your back muscles.

Hence, if you are doing a workout routine specifically targeting your biceps. Then it makes absolute sense to do a full back and bicep workout to get a lean upper body and tone up your muscles.

The workout we will be talking about further in this article. Focus on the back and biceps for women that help train their muscles with different ranges of reps.

We have created a list of full workouts to work both your back and biceps.

Safety and precautions to be followed –

Before we move ahead with the exercises and their procedure. Firstly let us give you a disclaimer of the safety and precautions you need to take before you go ahead with any of these exercises –

• Make sure you check with your healthcare provider once just to be sure. In case you have any illness, injuries, or any other health or medical condition.
• You must seek medical guidance. If you are planning to do any of these exercises post-pregnancy or post any other injury or operation. Doing it without guidance can give you severe pain and other problems
• Do not rush to do these exercises to get fast results. As it takes time depending on person to person and their health goals. As to how your body reacts to the exercises that you do.
• No workout can alone give you the desired results. You need to combine your workout routine with a healthy lifestyle and proper nutrition to get the best results out of it.
• If you work out hyper-actively but lack proper nutrition in your body it can cause illness and many other deficiencies.
• Hence if you are planning to include these workouts in your daily lifestyle. Then make sure to also follow a properly nutritious diet based on your body type, preferences, and health goals.

Warming up is important!

Before doing any exercise the first step is to warm up. Because if your body is stiff and hard and you straight away jump to the main exercise.

You might end up feeling tired and your body will not accept the higher levels of workout. As it is not prepared.

Missing a warm-up can also lead to pain later during the workout process. As your body might react to an excessive workout.

Just do a quick 5-minute warm-up routine before the actual exercise. This warm-up can include light cardio, a few push-ups, or some upper-body mobility movements.

You can also do a quick 5 to 10 minutes of Zumba or dance to energize yourself for the further exercise routine.

This helps your body to quickly become ready for the upcoming workout session, providing you with energy and giving better results.

Today’s article is all about back and biceps workouts for women. Hence the first warm-up should be back extensions.

For performing a back extension you can either take the help of the machine. If you are doing it in the gym or it can also be done without any equipment. Don’t have any equipment? Don’t worry, we’ve got you covered.

To do the back extension without any equipment just follow these simple steps –

1. Spread a yoga mat on the floor and lie down with your face down on the ground
2. Put your hands alongside your body in the position that your palms face in the upward direction
3. Now slowly try lifting your upper body above the ground level only a few inches and make sure that your neck and your head align together
4. Try to hold this position for 2 seconds or more depending on your potential
5. Now slowly come back and lower down your body and repeat this 10 to 15 times

Doing this exercise will hardly take 10 minutes, give you a proper back extension, and prepare you for the upcoming workout session.

Once you know the drill you can easily perform the warm-up exercises alone at home. Now that we know the safety measures and the warm-up exercises to be done before the actual workout. Let’s move toward the main topic.

Back and biceps workout for women –

One armed row

For doing the one-armed row exercise you will require a heavy dumbbell. To support your upper body and arms you can take the support of a bench.

Steps to be followed –

• Hold a heavy dumbbell in your right hand and slowly bend your knees
• While you bent journeys also try placing your left foot in front of you and face your palm at the midline of your body
• Keep your cool tight and your back strong while engaging the muscles of your back
• Following a rowing motion pull your elbow up till it reaches the level of your torso
• Now lower down and repeat this until 10 to 12 reps. After completing a few rapes you can switch sides

Barbell high row

For doing the barbell high row exercise you will require a barbell and a few weights. Before you begin with the exercise. Keep your feet apart at hip width and stand tall while keeping a barbell in front of you on the floor.

If you plan to add a few more weights to your barbell. You have to be very careful and make sure that all the plates of your weights are properly secured with a collar.

Just in case you don’t have a barbell, don’t worry as you can also hold a dumbbell in place of a barbell in each of your hands. Also when you pick the barbell you should maintain an overhand grip while your palms should face your thighs.

Steps to be followed –

1. Bring your torso forward and make your back area parallel to the ground. Bend your knees and let your dumbbell or your barbell hang right in front of you.
2. Slowly try pulling the weight towards your chest area and squeeze your shoulder blades
3. Engage the upper back and middle back while you pull the weights
4. Now lower the barbell and try doing 10 to 12 reps

Upright Row

For doing the upright row exercise you will be needing a barbell or a dumbbell depending on what is available. The things to keep in mind for this exercise are also the same as above.

Before you begin with the exercise. Keep your hands apart at shoulder width and stand tall while keeping a barbell in front of you on the floor.

Steps to be followed-

1. Try engaging your abdominals while lifting the barbell straight up toward your chain area.
2. Once the barbell comes closer to your body, take pause exactly when the bar reaches the height of your shoulder.
3. Now go back to the starting position, take your barbell back and repeat it about 10 to 12 times.

One precautionary tip to keep in mind is that this particular exercise can result in shoulder tightness. If your shoulder mobility is not that great.

Hence if you feel even slight discomfort or pain in your wrists or shoulders do not perform this exercise.

Barbell curl

For doing the barbell curl exercise, engage your abdominals while keeping your feet apart. Have a strong grip while you hold the barbell and make sure that your palms face in the forward direction.

Just like the above-mentioned exercises. In this case also, if you don’t have a barbell you can just grab dumbbells in each of your hands.

Steps to be followed –

1. Relax your shoulders and try to keep your upper arms in a stable position
2. Slightly bend your elbows and then lift the barbell you were holding until it reaches your shoulders
3. Make sure that your elbows are tucked close to your ribs
4. Now come back to the starting position and repeat it 10 to 12 times

Reverse curl

Using an overhand grip you have to hold one dumbbell in each of your hands for performing this particular exercise and your palms should face your thighs when you start with the exercise.

Steps to be followed –

1. Try lifting the weights towards your shoulders and stop it right there when your elbow reaches a 90-degree angle.
2. Once that happens lower your weight slowly and come back to the starting position
3. You can repeat this exercise until 10 to 12 repetitions

The last two exercises that we will discuss now are basically to work the biceps specifically and have to be performed using dumbbells.

Hammer curls

As the name suggests while performing this exercise stand with your feet and hold one dumbbell in each of your hands and your palms should face your thighs.

Steps to be followed –

1. Your upper arms should be kept in a fixed position when you bend at your elbows.
2. Now slowly try lifting your lower arm in the upward direction towards your shoulder area
3. Once you reach the top of the movement make sure that your thumbs are close enough to your shoulders and your palms should face towards the midline of your body
4. Now lower your weight, come back to the starting position and repeat this 10 to 12 times.

Concentration curl

The concentration curl exercise focuses on one of your arms at a time. To do this you will need a chair or a weight bench along with the dumbbell.

You have to sit on a chair or a weight bench while placing a dumbbell in your right hand.

Steps to be followed –

1. Engage your biceps and try keeping your elbows pressed against your right leg to maintain stability
2. Slowly lower the weight and come back to the starting position and repeat it 10 to 12 times with your left arm.

Cool down after exercise

Once you have completed all the supersets workout exercises mentioned above. You will experience that your heart rate is elevated and hence now it is the time to cool down.

For cooling down your body gradually you can walk on a treadmill. However, while walking on the treadmill make sure that you walk at an easy pace.

If you don’t have a treadmill or you are not willing to run or walk. The best alternative here can also be doing some light stretching exercises.

Just like warming up is important before the workout. Similarly cooling down exercises or stretching is also an extremely important workout to cool down your body and come back to the normal rate.

Light stretching for your upper body will make you feel better. And doing this while your muscles are warm will provide comfort to your body that has gone through so many supersets before.

Conclusion

There is no single bicep or back exercise for women to build up lean muscle and tone their bodies. It is always a combination of a few exercises that can help you with your fitness goal.

The exercises and the procedures we have mentioned above can be of great help if followed in the right way.

Just combine your workout routine with a proper diet and you will surely see visible results.

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