The Ultimate Back and Biceps Workout for Mass with dumbbells

When you think about adding mass to your back and biceps. The first exercises that pop into your mind might be the classic barbell row and some form of barbell curl variation. And although these are highly effective exercises that will get the job done. It’s definitely possible to build a massive back and well-developed biceps with nothing more than a set of dumbbells. In this article, I’m going to break down a step-by-step science-based back and biceps workout.

That you can try next time you're in the gym or working out from home with limited equipment. Not only that but I’m also going to include a few simple strategies you can implement to make each exercise a bit more effective. So without further ado let's jump right in

Exercise 1: One Arm Low Row (4x8 reps)

The one-arm low row is simply a dumbbell row variation that places a bit more emphasis on the lats. Traditionally we'd use vertical pulling exercises like the lat pulldown in order to focus more on the lats. While horizontal pulling exercises like a barbell row are done to hit more of the traps and rhomboids. That said one study by Lehman and colleagues compared a wide grip pull down a reverse grip pull down, and two seated row variations. Although each one of these exercises did do a great job of hitting the lats. The wide grip pulls down and seated row variations produce the greatest lat and biceps activation.

In other words, it is possible to effectively train the lats without performing pull-ups or having access to a lat pull-down machine. And because one of the main functions of the lats is shoulder extension or bringing the arm down toward the body the one arm low row is a great way to target the lats. When you're limited on equipment to perform this effective act. As if someone is pulling your elbow with a string towards your hip on the same side. And make sure you're focusing on the mind-muscle connection by consciously contracting the lats at the top of the movement.

Exercise 2: Chest Supported Wide Grip Dumbbell Row (4x10 reps)

Now that we've emphasized the lats it's time to focus a bit more on the mid-upper back. Typically we'd include something like a barbell row in order to achieve this. That said since we're limited on the equipment we'll be incorporating a chest supported wide grip dumbbell row. Not only will rowing with your elbows flared a bit target more of the mid-upper back. But having your chest supported with the bench will allow you to place less strain on your low back.

One study published in the journal of strength and conditioning research compared the inverted row, the barbell row, and the one-arm row. They found that the inverted row led to the highest muscle activation in both the lats and upper back of the barbell row. On the other hand, led to the activation of the back as a whole but the significant load on the low back seems to have led to less activation of the upper back musculature. In other words, if you want to emphasize the traps and rhomboids supporting your low back is a good idea. To perform this exercise effectively set the bench at a 30 to 45 degree angle. Next, flare your elbows out to 45 to 60 degrees and pull the weight towards your chest. Rather than rowing the dumbbells towards your hips. This will ensure that you're loading the function of scapular retraction emphasizing more of the mid-upper back.

Exercise 3: Lat Pullover (3x12 reps)

According to research published in the journal of applied biomechanics. The lat pullover may actually activate the chest even more than the lats. This could be due to the fact that the pecks contract during the range of motion. When you're bringing the dumbbell over your head and towards your body. However, the study did note that the moment arm affects the activation of the lats. In other words, you can be sure to activate more lats. If you keep the dumbbell farther away from your body. This is because the lats are fully stretched under load when the dumbbell is extended over your head. And according to landmark research examining the mechanisms of muscle growth. We know that a stretch under load leads to more muscle damage. This is why I recommend emphasizing the lowering portion of the lat pullover to hit more of the lats. By slowly lowering the dumbbell behind us we can achieve a greater stretch resulting in greater muscle gains.

Exercise 4: Dumbbell shrugs (3x12 reps)

One 2008 study comparing five different exercises found that the shrug resulted in the greatest upper trap activation. And while EMG research suggests that the traditional barbell shrugs actually don't activate the traps nearly as much as you think. It has been shown that having your arms in a degree of abduction. Rather than directly at your sides does lead to a greater degree of upper trap activation. This is why I recommend that you place the dumbbell somewhere in between directly in front and directly to the sides of your body.

Another change you can make is to shrug both up and back that's because this activates. The upper traps as well as the mid traps since scapular retraction is a major function of the traps as a whole.

Exercise 5: Concentration curl with Negatives (3x10 reps)

According to research by barons and buskies the concentration curl is one of the best movements to maximize biceps activation. But if you take a look at the far left of this graph. You'll notice that the dumbbell concentration curl with a heavy negative elicited far more biceps activation. Then any other classic curling exercise including the barbell curl. To perform this correctly set up to perform a traditional concentration curl. But use 20 percent heavier weight than you'd normally use for this exercise.

Now use your free hand and apply just enough force to lift the dumbbell up. Then lower the dumbbell as slowly as possible. If you manage to use this intensity technique properly you'll enhance activation by an additional 40 as seen in the experiment.

Exercise 6: Incline Dumbbell curl (3x12 reps)

Whereas a concentration curl will emphasize the short head of the bicep. The incline dumbbell curl focuses a bit more on the long head. To ensure the emphasis of the movement falls on the long head of the biceps and off of the anterior delt. The elbow needs to stay fixed until the biceps are through the mid-range. At 90 degrees of elbow flexion, a common error I often see is people initiating the movement from the shoulder joint. The elbow has to start from a fully extended position. While moving only the forearm for the initial part of the movement.

It is only after this that the elbows can come forward slightly to fully contract the biceps. Keep in mind both heads of the biceps will be active here due to the exercise focusing on elbow flexion. But the element of shoulder extension places the emphasis on the long head.

So there you have it a complete science-based back and biceps workout you can perform with nothing more than a set of dumbbells and an adjustable bench.