Back And Biceps Exercises To Make Your Upper-Body Burn

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Biceps Curl

The palms should face forward and the back and torso should be straight.

The palms should face each other and the back and torso should be straight.

2. Hammer Curl

3. Wide Biceps Curl

With feet hip-width apart and dumbbells in each hand, maintain a standing position.

Kneel with knees beneath hips while holding dumbbells at sides.

4. Crossbody Alternating Biceps Curl

5. Isometric Biceps Hold

Begin standing with your ankles hip-width apart.

Stand with your feet slightly wider than shoulder-width apart, ankles slightly bent, and a dumbbell in each hand.

Alternating Bent-Over Row

7. Reverse Fly

Grab a pair of dumbbells and stand with your legs bent and feet hip-width apart.

Holding a dumbbell in the left hand with the palm facing the body, elevate the left leg behind you.

8. Single-Leg Row

9. Good Morning

Maintaining slightly bent legs and a straight torso, hinge slowly from the hips until the upper body is parallel to the floor.

Return to the beginning. That is one repetition.

Good Morning

Grab a dumbbell with the left hand and bend forward at the pelvis, placing the right hand on the thigh for support.

10. Single-Arm Rear Delt Raise

Allow the dumbbell to suspend vertically from the shoulder with the palm facing forward.

Single-Arm Rear Delt Raise

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