8 Killer SuperHero Back-And-Bicep Workouts

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Killer SuperHero Back-And-Bicep Workouts
Struggling to find a concrete Back and Bicep workout to get the body of your dreams?
Search no longer!
Here are 8 killer Back and Bicep workouts that’ll have you rocking a Hollywood superhero body in no time !
1. Sumo Deadlift
 
3 sets, 5 reps
Pull bar up by driving feet outward while pulling chest up. Extend knees when bar passes knees. At top of lift, when torso is upright, drive shoulders back and chest up. Return weight to floor by bending hips back and knees pointed outward, while keeping chest high and back straight. Repeat.
2. T-Bar Row
 
3 sets, 8 reps
Place the end of an empty barbell into the corner of a room. Rest a heavy dumbbell or some weight plates on it to hold it down. Load the opposite end of the bar with plates and straddle it. Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
3. Chin-Ups
3 sets, 10 reps (with V-bar grip)
Place arms shoulder length apart and continue to elevate body up until the lower part of chin is clear of the bar.

4. Chin-Ups
3 sets, 10 reps (with hand towel)

5. Barbell Shrug 
2 sets, 2 reps (bar in front)
2 sets, 2 reps (bar behind back)
Stand up straight  as you hold a barbell with both hands in front of you using a probated grip (palms facing the thighs). Continue to elevate shoulders as close in proximity to the lower part of your ear as possible.

6. Barbell Curl
3 sets, 8 reps

Grip Barbell with fully extended and hanging arms. Palms are to be faced outwards, and fist closed tightly around the bar, continue to bring the space of the bar to your chest while remaining as stationary with the rest of your body as possible.

7. Underhand Cable Pull Downs
3 sets, 8 reps

Pull down cable bar to upper chest until elbows are to sides. Return until arms and shoulders are fully extended.

8. Reverse Barbell Curl 
2 sets, 8-10 reps

Similar to the movement of the original barbell curl with only your palm facing the opposite direction and the flex motion inverted.

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