For a while now I have just been doing back and bicep workouts using my body weight. I have found body weight exercises to be amazing. They are fun, are challenging and provide great results. I use the pull-up bar in the park or at home for the majority of these exercises.
It’s amazing how, with only one simple bar in a park, you can build huge muscles.
I decided to share a back and bicep routine I have been doing for quite a while now, which is really amazing. The pain you feel afterwards is incredible. You feel like you are growing instantly. For this back and bicep workout routine, you just need a pull up bar. That’s it. Oh, and motivation, of course.
At first, it is not very easy if you are not accustomed to these exercises, but don’t worry. Start off slow, wait till the pain leaves, repeat. Progression is what builds muscle and strength. Remember, we all started out somewhere.
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However, these exercises target all the muscles you need to have a huge back and big biceps. It is critical to maintain proper form while performing these exercises.I know it can be very tempting to not go down all the way and get more reps, but you are only fooling yourself.
Don't be concerned if you repeatedly fail to perform in proper form. Do as much as you can and keep doing these exercises until you can. While you keep trying these exercises, you will develop muscles you didn’t use before and will see results very quickly, even if you don’t seem like you are doing much.
6 Pull Bar Workout Tips For Back And Bicep
Now, I am going to show six tips on how to do each of these exercises properly.
1. Chin Ups.
Chin ups are the best exercise for the biceps, hands down. If you can do them properly, you will never need to do bicep curls again. Furthermore, you do an excellent back workout.The gains in your arms from doing proper chin ups compared to the gains from doing bicep curls are incredible. Chin ups give you fuller muscles and more defined arms as a whole.
2. Narrow Grip Pull Ups.
Narrow grip pull ups are amazing. They are one of the best upper body exercises around. You feel your entire body working while doing this, and you certainly see the results. This will help you get huge arms and a huge back. Again, try to do them in the proper form in order to maximize your gains.
3. L-Sit Chin Ups.
Another amazing exercise. Get huge arms, back and killer abs with just this one exercise. Do you see why I adore pull-up bars?So versatile and so complete. You will definitely feel your abs in this one if you’ve never done this before.
4. Incline Chin Ups.
Incline Chin Ups may seem easy at first, but after doing a set, you will feel how powerful this exercise really is. You'll work out your arms, back, and abs again, as with the others.You will also feel the outer chest, which makes this a great all-rounder upper body exercise.
5. Wide Grip Pull Ups.
It could be the most effective back exercise you can do.This is the staple of all bar training. This single exercise will give you great strength, and will work out both your back and your arms. Remember to try to do this in the proper form. With proper form, you will get greater results and gains. Don't be concerned if you can't do it correctly.With progression comes gains.
6. Negative Chin Ups.
This exercise is not only beneficial for those who are new to chin ups.In conjunction with the other exercises in this routine, you will be able to fully workout your back and bicep muscles. By exercising the negatives, you are giving your back and biceps an amazing workout.
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Repeat all these exercises four times, with minimum rest in between and three minutes of rest in between cycles. Of course, at first, you won’t be able to do them 4 times, unless you are amazing. Don’t worry. Do them as many times as you can. Repeat them once a week until you can do them more than once.
If you do this back and bicep routine every week, I guarantee you will see amazing results.