Jrpowerlifter
New member
What are some good back and bicep exercises that are good for increasing strength ?
Good Back and bicep Exersises for strength ?
- Thread starter Jrpowerlifter
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TheMovement
Well-known member
Actually finding the connection between the squeeze of your Lats and Biceps matter most IMO. For a time I went through the motions, saw slow gains, but when you put your focus on the contraction the efficiency goes through the roof. That doesn't mean take it super slow, just make every rep have a purpose and translate it over to every movement.
Peppers
Banned
Definately agreed, I've been dropping the weight more and concentrating on squeezing and contracting an it's paying off. I stopped worrying about picking up the heaviest weight I could.
asilentj3w
New member
While I agree deads are great for back, may I suggest doing them snatch grip? Because of the wider grip it places more stress on the traps, upper back and rear delts
To add to the list - Inverted rows, chin ups for biceps, and I absolutely love 'seal rows' aka prone bench rows. They're pretty much barbell or dumbbell rows except instead of doing them bent over which allows for "cheating", you do them while lying on a bench. Can't cheat as much. They're awesome
To add to the list - Inverted rows, chin ups for biceps, and I absolutely love 'seal rows' aka prone bench rows. They're pretty much barbell or dumbbell rows except instead of doing them bent over which allows for "cheating", you do them while lying on a bench. Can't cheat as much. They're awesome
Lifting_Dad
Member
Is increasing your strength for your back (assuming lats specifically) and biceps the overall goal?
Or is it secondary?
i.e. you want stronger lats for a potentially stronger deadlift?
That can help with choosing the right exercises.
For general purposes
Back:
Rack Pulls
Barbell Rows (Pendlay Rows would be a decent alternate)
Weighted Pullups
Rack Chins
Biceps:
Drag Curls
Barbell Curls
Hammer Curls
Reverse Barbell Curls
Or is it secondary?
i.e. you want stronger lats for a potentially stronger deadlift?
That can help with choosing the right exercises.
For general purposes
Back:
Rack Pulls
Barbell Rows (Pendlay Rows would be a decent alternate)
Weighted Pullups
Rack Chins
Biceps:
Drag Curls
Barbell Curls
Hammer Curls
Reverse Barbell Curls
Jrpowerlifter
New member
Right now I want to build a ton of strength.
Lifting_Dad
Member
Focus on those lifts mentioned. The other part will be laying out your routine. There are a lot of options out there.
For gaining strength DUP would be a good method to utilize. The rep range shouldn't be more than 6 reps per set for your main lifts. Accessory and auxiliary lifts could be higher but I'd keep them no higher than 10 reps per set.
Jrpowerlifter
New member
What is DUP ?
asilentj3w
New member
Daily undulating periodization I believe is what they're talking about
Lifting_Dad
Member
As stated above it's daily undulating periodization. Implementing a program that employs different rep ranges during a given week. Ensuring that the rep ranges do not greatly vary. Ie 4 reps on Monday 20 reps on Friday.
asooneyeonig
Well-known member
exercises are only part of the equation. volume, intensity, and frequency should be taken in to consideration to match your goals. if you want to get strong, look up proven strong programs. like 5/3/1, 20/10/life, cube, westside for skinny bastards, stronglifts, or texas method.