Back And Biceps Workout For Mass (All You Need Is A Pull-Up Bar)

By Roger Miguel | Monday Monday Staff -    2018-02-11

Are you a skinny guy? Use this to gain weight fast:

Most skinny dudes don’t realize that one of the best ways to build your back and biceps at the same time is with a pull-up bar. In this video, fitness model Troy Adashun shares a back and biceps workout that will help you build rock-solid lean muscle mass.

Most back and biceps workouts are very typical and boring, consisting of some lat pulldowns, bicep curls, and row machine reps. This back and biceps workout will get you huge and increase your anabolic hormones. The beauty of this workout is that all you need is a pull-up bar that you can set up from the convenience of your home.

Utilizing the pull-up bar is one of the best strategies for getting jacked. Pull-up bar workouts are extremely challenging, and that is why many skinny guys don’t perform them.

Check out the video to learn a great back and biceps workout for mass that you can do in the convenience of your own schedule.

Back and Biceps Workout For Mass:

1:01 – Wide Grip Pull-Ups Superset with Static Upper Back Hold

This is an awesome pull-up bar workout that will blast your back and biceps at the same time. Static holds are a form of isometric training and will give you one of the best back workouts of your life.

1:59 – Underhand Pull-Ups Superset with Bicep Isometric Hold

Underhand pull-ups will emphasize your biceps, and the isometric hold will be a complete bicep blaster. Many bodybuilders perform isometric holds, and this is one of the best bicep exercises for mass. No more boring bicep workouts – time to get jacked!

2:47 – Medium Grip Static Hold

This back and biceps exercise will give you a radical pump while building the middle portion of the back and biceps. This is a great all-around pull-up bar exercise.

3:42 – Wide Grip Pull-Ups (eccentric focus)

Focusing on the negative portion of the exercise is one of the best strategies for back workouts. This will have a more anabolic effect and will help you build lean muscle.

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