Onnit's video: 5 Killer Back and Biceps Workouts For Building Muscle

Our guide to training the back and biceps together will teach you how to create maximally efficient upper-body workouts that build a thick back and bulging arms. ► Read the Our Full Article on Back and Biceps Workouts: https://bit.ly/3J5yHSb ► Use the coupon code "GETONNIT" to get 10% off Alpha BRAIN: https://bit.ly/3wnJ8sB | The Best Back Exercises | 1. Horizontal Pulls (rows): To understand how the back exercise categories work, picture your body in a standing position. If you pull something toward your midsection, you’re moving it along a horizontal plane. Any exercise done along that plane is a type of row. 2. Vertical pulls(pullups/chinups, lat pulldowns): Vertical pulling is a little simpler to picture than horizontal pulling. Movements that have you pull yourself upward in a straight line, or pull a bar down to meet you, are known as vertical pull exercises, and include the many pullup and lat pulldown variations. 3. Isolation exercises (straight-arm pulldowns and pullovers): While horizontal and vertical pulls are always compound lifts and involve the biceps as a secondary mover, exercises like the straight-arm pulldown and pullover, on the other hand, virtually remove biceps involvement by keeping the elbows in a fixed position throughout. This allows you to zero in on the lats and various upper back muscles more directly, forcing them to do the work unassisted. | The Best Biceps Exercises | 1. Supinated-grip curls (standard curls): In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated position, with the palms facing forward at the bottom. 2. Neutral-grip curls (hammer curls): When you turn your wrists so that your palms face in toward your body, you’re doing a hammer curl (or some variation). 3. Pronated-grip curls (reverse curls): The opposite of a supinated grip, pronated curls flip your grip so that the palms face toward you in the down position and downward to the floor at the top of the lift. 4. Shoulder flexion (preacher curls): When doing curls using a preacher bench, the upper arms are locked into a position of slight shoulder flexion. Your elbows are held in front of your body. 5. Shoulder extension (incline curls): In contrast to the preacher curl, you can get a greater stretch on the biceps by keeping the upper arms behind the torso (shoulder extension) throughout the curling movement. 00:00 - Intro 00:58 - Beginner Back & Biceps: Option A 1. Straight-Arm Pulldown (Prime): Sets: 3 Reps: 15–20 2. One-Arm Dumbbell Row (Perform): Sets: 3 Reps: 8–10 (each side) 3. Lat Pulldown (Pump): Sets: 2 Reps: 20 4. Dumbbell Hammer Curl (Prime/Pump): Sets: 3 Reps: 12–15 (each side) 5. Preacher Curl (Pump): Sets: 1 Reps: 25–30 03:07 - Beginner Back & Biceps: Option B 1. Lat Pulldown (Prime): Sets: 3 Reps: 15–20 (submaximal weight) 2. Suspension-Trainer Bodyweight Row (Perform): Sets: 3 Reps: 8 3. Machine Low Row (Pump): Sets: 3 Reps: 25 4. Cable Hammer Curl (Prime/Pump): Sets: 3 Reps: 20 5. Dumbbell Curl (Pump): Sets: 2 Reps: 30 04:57 - Advanced Back & Biceps Option A 1. Band Row (Prime): Sets: 3 Reps: 20 2. Bentover Row (Perform): Sets: 3 Reps: 8–10 3. Chinup (Perform): Sets: 3 Reps: 8 4. Lat Pulldown (Pump): Sets: 3 Reps: 25 5. Dumbbell Hammer Curl (Prime/Pump): Sets: 3 Reps: 15–20 6. Barbell Curl (Pump) OR Dumbbell Curl: Sets: 3 Reps: 25–30 07:05 - Advanced Back & Biceps Option B 1. Band Straight-Arm Pulldown (Prime): Sets: 3 Reps: 15–20 2. Pullup (Perform): Sets: 3 Reps: 8 3. Meadows Row (Perform): Sets: 3 Reps: 10 4. Lat Pulldown (Pump): Sets: 3 Reps: 25 5. Cable Hammer Curl (Prime/Pump): Sets: 3 Reps: 20 6. Preacher Curl (Pump): Sets: 3 Reps: 40–50 09:41 - At-Home Back & Biceps Workout 1. Band Straight-Arm Pulldown (Prime): Sets: 3 Reps: 20 2. Suspension-Trainer Bodyweight Row (Perform): Sets: 3 Reps: 8–10 3. Band Row (Pump): Sets: 3 Reps: 25 4. Band Hammer Curl (Prime/Pump): Sets: 2 Reps: 30 5. Suspension Trainer Curl (Pump): Sets: 2 Reps: 20–30 ========================================­===== | Connect with Onnit | ► Facebook: http://bit.ly/38h9xdc ► Instagram: http://bit.ly/38gElef ► Twitter: http://bit.ly/2uRtpGg ► Pinterest: http://bit.ly/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.