Fitness has now become a trend, whether at home alone or in the gym with professional guidance, most people have their own favourite parts of fitness. This results in some parts being weaker than others and affects the overall aesthetics. So when we train, we can't say that we focus on one part and target it, we have to start from the whole.
For most men, they aspire to have a broad chest to reflect their manhood. The importance of the back is often overlooked. During training, the chest is the part of the body that is most likely to show significant improvement and is the easiest part to work on. The back is one of the largest muscle groups in the body compared to the chest, and the training cycle is much longer than that of the chest, and the results are not particularly noticeable. It is precisely because it is less visible that the importance of the back is overlooked. This results in a lack of overall aesthetic effect.
Combining training for the back, chest and biceps is a very effective training combination. The combination can be achieved through movements such as pull-ups, romanian hard pulls and dumbbell rowing. Of course, everyone has a different base and it is up to us to decide on the intensity and strength of our training, depending on our situation. The difficulty of back training is that it is difficult to find the power point of the back, which requires us to experience and feel the stretching and contraction of the back muscles during training. Don't give up on back training just because it's not easy either.
Faced with this kind of situation, we have to rise to the challenge of working out and feeling more. No matter which part of the body you are training, you need to stick to it for a long time. Don't give up so easily! Then we will share with you a set of combination exercises that work the back muscles and also the biceps, to help you improve your fitness efficiency. Through these four compound movements, in conjunction with your own regular self-control, i believe that you will definitely develop an ideal "Unicorn arm".
Movement 1: Pull-ups
The pull-ups are an irreplaceable back exercise. They are not only a great exercise for the back muscles, but also for the biceps. Start by holding the handles in a wide front grip with your arms straight and leaning back with your back straight. Then the latissimus dorsi muscles will drive the arms to pull the body upwards from below and when the chin touches the bar, hold for a second or so and then lower slowly. Be careful to maintain stability and consistency of movement.
Movement 2: Seated horizontal rowing
We can think of this movement as a horizontal pull-up, it is the same as the pull-up exercise in that it stimulates the back muscles by pulling with both hands. Start by sitting on the rowing machine with your legs bent at the knees and feet planted firmly on the floor, fixing your lower body position. With a controlled breathing rhythm, slightly bend your elbows and hold the handles with both hands, then pull the handles towards your abdomen with the muscles of your back. When you reach the apex of the movement, pause to fully squeeze your shoulder blades. Then return at a slower pace, allowing the back muscles to stretch out.
Movement 3: Narrow pull down
This movement also uses the arms as a pass to produce a workout for the back muscles and biceps. Start by sitting on the seat with your feet on the ground to stabilise your body. Lean back slightly with your upper body, straighten your back and hold the handles with your hands at a close distance and straighten them out. The latissimus dorsi muscles then pull the shoulders backwards, driving the arms to pull the handles down towards the chest. Hold slightly at the apex to create a constant stimulus to the muscles and then slowly return above.
Movement 4: Standing dumbbell alternating curl
This movement is all about working the biceps. Start with your feet slightly apart to control the stability of your body. Straighten your back, contract your abdominal core and hold a dumbbell in each hand naturally, palms facing inwards. Then, keeping the large arm position unchanged, the biceps will fire to bend the small arms upwards. Rotate the wrists during the bend so that the palms of the hands are facing upwards. When you reach the apex, you slightly pause to contract your biceps and then slowly lower them to perform the bend on the other side.