The below routine is designed to do both. You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods.Jul 6, 2023 · Stand holding a barbell or EZ bar resting on your thighs; arms extended, palms facing up. Pull your elbows back and contract your biceps, curling the bar upwards toward your shoulders. Squeeze your biceps for one or two seconds, and lower the bar back to your thighs. Repeat as desired. 2A: Incline alternating dumbbell curl — 3-5 sets of 6-10 reps. 2B: Cross body hammer curl — 3-5 sets of 6-10 reps. 3: Reverse curl — 3-5 sets of 12-15 reps. If you want to get well-defined biceps without living in the gym, then this is one of the best bicep workouts for definition that you can do.Jul 7, 2021 · Exercise 1: Barbell Curl. Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Here are the best exercises for strong biceps. Anete Lusina / Pexels Dumbbell biceps curls. Equipment needed: Dumbbells; Reps: 10-12; Sets: 3-5;Are you looking to enhance your physical and mental well-being from the comfort of your home? Look no further than free online yoga classes. With the rise in popularity of yoga, th...Mar 21, 2023 ... Bicep Cable Workouts: The 6 Best Cable Bicep Exercises · EZ Bar Cable Machine Bicep Curls · Cable Hammer Curls · Unilateral Negative Cable Bic...Hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights until arms form a 90-degree angle ...The exercises below are our Top 5 Best Bicep exercises, but first let’s understand the basics of the biceps. Table of Contents . Main Takeaways. Bicep exercises can be performed using barbells, dumbbells, cables, and even body weight. Always warm up before doing resistance training with biceps to avoid injuries.Yoga is becoming a popular way to stay active and in tune with our bodies. Whether you are an experienced yogi or trying for the first time— you have different types of yoga you ca...Let the bar rest against your front delts while you step back from the rack and place your feet shoulder-width apart. Press the bar up to straight arms while exhaling. Inhale at the top or while lowering the bar with control back to your shoulders. Repeat for reps. 2.5. Incline Bicep Curl. Curl, curl, curl. As you can probably tell, the best bicep workouts will feature a number of different bicep curl exercises with slight variations. The incline bicep curl adds a bit of difficulty because your arms begin the motion at even more of a deficit.Jul 8, 2021 · Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min. between sets. Single-arm dumbbell triceps extension. 2 sets, 12 reps (left side, no rest) Single-arm dumbbell triceps extension. 2 sets, 12 reps (right side, rest 1 min.) 4. 2A: Incline alternating dumbbell curl — 3-5 sets of 6-10 reps. 2B: Cross body hammer curl — 3-5 sets of 6-10 reps. 3: Reverse curl — 3-5 sets of 12-15 reps. If you want to get well-defined biceps without living in the gym, then this is one of the best bicep workouts for definition that you can do.As we age, our bodies change and become more susceptible to injury. Exercise is still important for seniors, but it’s important to take extra precautions to ensure that their worko...Hold the dumbbells by your sides in your hands, with your palms facing the ceiling. Curl the weights slowly, bending your elbows as you go while keeping them close to your body. Stop when you hit ...Jul 15, 2020 ... Start standing with your feet hip-width apart, arms at your sides with a dumbbell in each hand. Brace your core and on an exhale, curl the right ...Sep 17, 2021 ... 5 Best Bicep Exercises To Build Bigger Arms · 1. Dumbbell Preacher Curl · 2. Incline Bench Dumbbell Curl · 3. EZ Bar Curl · 4. Dumbbell...Alright, today we're grabbing some dumbbells and going over some bicep curls that you probably have never done before, and then a few that you definitely hav...You want to flex your arm with a pronated or neutral grip when curling which will shift some of the work away from the biceps and onto the brachialis. By slowing down the eccentric portion of the movement, you’re actually able to further decrease the involvement of the biceps and increase that of the brachialis.The below routine is designed to do both. You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods.Dumbbell bicep exercises that emphasize the brachialis. 8. Reverse dumbbell curls. The reverse dumbbell curl is a great way to target both the biceps and the brachialis. It’s not a movement that feels especially natural, but it’s an effective one and a great way to mix up your dumbbell bicep training.Yoga is not just a physical exercise, it’s a way of life. It can help you relax, stay fit, and improve your overall health and well-being. If you’re looking for a yoga studio near ...Seated Lowering Dumbbell Curl. Incline Dumbbell Curl. Seated Dumbbell Curl. Drag Curl. Dumbbell Underhand Dead Row. Medial Elbow Wrist Curl. Grip Strength Farmer’s Carry. Pronated Forearm Crossbody Hammer Curl. I don’t recommend that you try to combine all of these exercises into one long dumbbell biceps workout. 2. Dumbbell curls . The best bicep exercises are done sat down, says Georgey. "Using the bench for this curl minimises your ability to swing the weights and get them up using momentum," she explains.Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...Hammer Biceps Curl. Start off by standing with your feet hip width apart. Hold a dumbbell in each hand at your side with your feet apart and your chest held high. Next pinch your shoulder blades together as he begin to curl the dumbbells up until they reached your shoulders.Seated Lowering Dumbbell Curl. Incline Dumbbell Curl. Seated Dumbbell Curl. Drag Curl. Dumbbell Underhand Dead Row. Medial Elbow Wrist Curl. Grip Strength Farmer’s Carry. Pronated Forearm Crossbody Hammer Curl. I don’t recommend that you try to combine all of these exercises into one long dumbbell biceps workout. May 31, 2022 · There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to giv... Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min. between sets. Single-arm dumbbell triceps extension. 2 sets, 12 reps (left side, no rest) Single-arm dumbbell triceps extension. 2 …Chin-ups are one of the most popular exercises for building bigger, stronger biceps, and for a good reason. IT’S HIGHLY EFFECTIVE. Compared to pull-ups with an overhand grip or a neutral grip, the underhand grip shifts the emphasis to the biceps to assist in facilitating the movement as confirmed by a 2013 study on the effects of hand …See full list on barbend.com The Best Biceps Exercises for Men to Build Mass, Definition, and Strength. Standing EZ Curl Bar Biceps Curls. Standing barbell curls are a great biceps exercise because you can use a significant amount of weight. 90% of the time, you should perform the exercise which you can use the most weight for a body part on the first exercise.The 14 Best Curl Bar Exercises 1. Bicep Curl. Classic, iconic, timeless — these words are often used to describe the bicep curl. It’s arguably the most common curl bar exercise for arms. How To Do. Start by standing tall. Grab the loaded EZ curl bar with a close underhand grip and hold it against your hips. Tighten your abs by bracing your …Hold the barbell with your arms at your side, palms facing out. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell. Hold ...Sample Biceps Workout 1. Biceps curls with dumbbells: Don't be afraid to lift a little heavier here, adding enough weight so that you can only do 12 reps. Don't jerk; watch your form. Preacher curls on the ball: Working out on the ball forces to you maintain control and avoid swinging.According to the Cleveland Clinic, symptoms of a torn biceps muscle include severe pain at the elbow or shoulder, bruising on the upper arm, weakness in the elbow or shoulder, a ch...Add more power to your resistance-training routine with these quick compound moves using dumbbells to get a dynamic full-body workout right at home. Squat press. Squat-curl-press. Single arm hinge and swing. Deadlift row. Side squat to overhead press. Single arm clean and press. Push up plank and single arm row.According to the Cleveland Clinic, symptoms of a torn biceps muscle include severe pain at the elbow or shoulder, bruising on the upper arm, weakness in the elbow or shoulder, a ch...Are you looking to enhance your physical and mental well-being from the comfort of your home? Look no further than free online yoga classes. With the rise in popularity of yoga, th...Read on to discover the best arm exercises for maximum results. The Best Arm Exercises. Our exercise routines are created by determining the best exercises for muscle growth, core strength, and overall health and well-being. Here’s our list of the 10 best arm exercises: 10. Barbell Wrist CurlsJan 10, 2022 ... Start standing with your feet almost shoulder-width apart. · Hold the barbell with your elbows close to your torso and your palms facing away ...Jul 6, 2020 · Hold a dumbbell in each hand, with your arms down by your sides. Inhale. As you exhale, slowly curl the weights up toward your shoulders. Focus on using your biceps to pull the weights up. Don’t ... Bicep Exercises. Biceps exercises. Build sleeve-splitting guns with these exercises. Best Bicep Exercises. Incline Dumbbell Curl. View Exercise. Standing Barbell Curl. View Exercise. Dumbbell Hammer Preacher Curl. View Exercise. All Bicep Exercises. Trending. What's New. Discussed. Name. Type Strength .2. Incline-curl machine. About the Move: Think of this exercise as the opposite of the preacher curl. Because the machine allows your arms to hang straight down as you lean back on the incline bench, the long head of your biceps is now fully stretched in the bottom position and ready for a major contraction.Ready to get those biceps growing? I made this video last night to go over some exercises that will help push you past any plateau.Couple things to note, don...Here are the best exercises for strong biceps. Anete Lusina / Pexels Dumbbell biceps curls. Equipment needed: Dumbbells; Reps: 10-12; Sets: 3-5;Aug 9, 2023 · Narrow-grip E-Z Bar Curl — 3 x 8-10 reps. Wide-grip Barbell Curl — 3 x 8-10 reps. Hammer Curl — 3 x 10-12 reps. Supinating Dumbbell Curl * — 3 x 10-12 reps. * Rotate palms during the contraction so that pinkies are upward as far as possible. Narrow-grip curls with an EZ-curl bar target the outer biceps heads. Day 1: Back & Bicep Workout (Session A) Day 2: Chest & Tricep Workout; Day 3: Legs & Shoulder Workout; Day 4: Back & Bicep Workout (Session B) Day 5: …14 Best Bicep Workouts: Exercises, Training, Safety, and Variations. Research by The Workout Digest Team | Last Modified: July 26, 2023. Biceps workouts …Grip the end of the band in each hand. If you have a band with handles, grip them. Place your arms at your sides with your palms facing out and up, and your elbows glued to your sides. Bend your ...The 10 best exercises for building bigger arms, biceps and triceps, according to Fit Media's top trainers.Trainers - Hani Anwar, Mike Thurston, Justin Gonzal...According to the Cleveland Clinic, symptoms of a torn biceps muscle include severe pain at the elbow or shoulder, bruising on the upper arm, weakness in the elbow or shoulder, a ch...Mar 24, 2023 · 4 Best Biceps Workouts. Here are four biceps workouts that can be done by lifters of different experience levels: Evergreen Biceps Workout. This workout includes a mix of compound and isolation exercises and focuses on both biceps heads. It is suitable for beginner and advanced lifters. Are you looking to enhance your physical and mental well-being from the comfort of your home? Look no further than free online yoga classes. With the rise in popularity of yoga, th...Hold the resistance bands and rest your elbow on your thigh with the arm extended and the band taut. Curl the band towards the shoulder, keeping the arm steady. Squeeze the biceps at the top and lower the band to the starting position. Alternate arms and repeat the desired reps. 4.We all know we need to exercise. But we don’t all have the time. A typical exercise plan — cardio, strength training and flexibility — can take an hour or longer each day. For peop...The 10 best exercises for building bigger arms, biceps and triceps, according to Fit Media's top trainers.Trainers - Hani Anwar, Mike Thurston, Justin Gonzal...Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min. between sets. Single-arm dumbbell triceps extension. 2 sets, 12 reps (left side, no rest) Single-arm dumbbell triceps extension. 2 …Below we will review some of the best arm workouts that target various muscles in the arms including: Barbell Bicep Curls. Cable Tricep Extensions. Dumbbell Hammer Curls. Bench Dumbbell Tricep Extensions. Cable Bicep Curls with Shoulder Flexed. Cable Tricep Extensions with Shoulder Flexed. Wrist Flexion. 2: Concentration curls — 3-4 sets of 8-12 reps. 3: Reverse curls — 3-4 sets of 10-15 reps. If you’re biceps lack overall strength and size, then this is the short head bicep workout for you. Although there are only three exercises, you’re still doing plenty of volume to grow an underdeveloped pair of biceps.This list of the best TRX bicep exercises will help you do just that. Our guide also includes full bicep calisthenics workout routines that you can follow to gain bicep muscle and increase your arm strength. Related: How to work your biceps without weights. Table of Contents show Top 5 TRX bicep exercises. Performing TRX biceps …Keep reading for free weight routines. 1: Hammer curls — 3-5 sets of 6-10 reps. 2: Dumbbell curls — 3-5 sets of 8-12 reps. 3: Concentration curls — 3-5 sets of 10-15 reps. This routine is the best dumbbell bicep workout for novice lifters to make gains.Grip the end of the band in each hand. If you have a band with handles, grip them. Place your arms at your sides with your palms facing out and up, and your elbows glued to your sides. Bend your ...The 14 Best Curl Bar Exercises 1. Bicep Curl. Classic, iconic, timeless — these words are often used to describe the bicep curl. It’s arguably the most common curl bar exercise for arms. How To Do. Start by standing tall. Grab the loaded EZ curl bar with a close underhand grip and hold it against your hips. Tighten your abs by bracing your …The Best Exercises for Biceps. Preacher Curls "The best bicep exercise ever is the preacher curl," says Walker. "The reason being, it allows you to isolate your biceps, but you can also go wide ...When it comes to fueling your workouts and maintaining muscle mass, incorporating high protein snacks into your diet is essential. Protein helps repair and rebuild muscles, aids in...The 30-Minute Dumbbell Biceps Workout: How It Works. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. …Diamond Pushups. Hitting the deck and repping out push-ups is a great way to strengthen the core, pecs, triceps, and delts. But if you want to shift more attention to the tris, switch to diamond push-ups (aka triangle push-ups). In fact, a study by the American Council on Exercise (ACE) found diamond push-ups to be the most effective move to ...When it comes to achieving your fitness goals, having the right equipment is essential. Precor fitness gear is designed to help you get the most out of your workouts, whether you’r...Sep 17, 2021 ... 5 Best Bicep Exercises To Build Bigger Arms · 1. Dumbbell Preacher Curl · 2. Incline Bench Dumbbell Curl · 3. EZ Bar Curl · 4. Dumbbell...The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must …Jun 22, 2023 · Begin to bend your elbows slowly, bringing the barbell up towards your shoulders, keeping your arms close to your side throughout. Keep the rest of your body still to isolate your biceps. Slowly lower your forearms back down to complete the repetition. 5. Reverse biceps curl with a barbell. You want to flex your arm with a pronated or neutral grip when curling which will shift some of the work away from the biceps and onto the brachialis. By slowing down the eccentric portion of the movement, you’re actually able to further decrease the involvement of the biceps and increase that of the brachialis.The 10 best exercises for building bigger arms, biceps and triceps, according to Fit Media's top trainers.Trainers - Hani Anwar, Mike Thurston, Justin Gonzal...Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...Jan 26, 2023 · Sit on your reclined seat, with the back reclined between 50 and 60 degrees. Hold your dumbbells by your sides, with your arms fully extended. Your hands should be sitting slightly behind your body. Lift the weights up, palming facing towards you, until your biceps are fully contracted — about chest height. According to the Cleveland Clinic, symptoms of a torn biceps muscle include severe pain at the elbow or shoulder, bruising on the upper arm, weakness in the elbow or shoulder, a ch...Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min. between sets. Single-arm dumbbell triceps extension. 2 sets, 12 reps (left side, no rest) Single-arm dumbbell triceps extension. 2 …Seated Lowering Dumbbell Curl. Incline Dumbbell Curl. Seated Dumbbell Curl. Drag Curl. Dumbbell Underhand Dead Row. Medial Elbow Wrist Curl. Grip Strength Farmer’s Carry. Pronated Forearm Crossbody Hammer Curl. I don’t recommend that you try to combine all of these exercises into one long dumbbell biceps workout.Diamond Pushups. Hitting the deck and repping out push-ups is a great way to strengthen the core, pecs, triceps, and delts. But if you want to shift more attention to the tris, switch to diamond push-ups (aka triangle push-ups). In fact, a study by the American Council on Exercise (ACE) found diamond push-ups to be the most effective move to ...Here are the best tricep exercises for beginners to build muscle and gain strength. 1. Close grip bench press. The close grip bench press is a mass-building powerhouse. Out of all the exercises in this list, it enables you to lift the heaviest amount of weight, which means that it lets you overload your triceps with tons of growth-provoking ...Jan 26, 2023 · Sit on your reclined seat, with the back reclined between 50 and 60 degrees. Hold your dumbbells by your sides, with your arms fully extended. Your hands should be sitting slightly behind your body. Lift the weights up, palming facing towards you, until your biceps are fully contracted — about chest height. The 30-Minute Dumbbell Biceps Workout: How It Works. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. …By minimizing your transitions between movements and picking exercises that naturally feed into each other, you can get more work done in less time. Dumbbell Hammer Curl: 4 x 8. Seated Dumbbell ...Hold a dumbbell in each hand, with your arms down by your sides. Inhale. As you exhale, slowly curl the weights up toward your shoulders. Focus on using your biceps to pull the weights up. Don’t ...Oct 29, 2022 ... Single-Arm Biceps Curl · Stand with your feet hip-width apart, holding a dumbbell in your right hand with your arm in front of your body, palm ...This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session. Either wa...
Alright, today we're grabbing some dumbbells and going over some bicep curls that you probably have never done before, and then a few that you definitely hav.... Gift card code
A simple, effective and quick biceps workout can be done as follows: Pick 3 exercises from the selection below. For each exercise you will perform 3 Sets. For best results use the rep scheme: 20-10-10; Rest 60-90 sec between sets; Rep Scheme: Set: Complete 20 clean, slow and controlled reps with a moderate resistance.The terms “Yoga” and “Pilates” are often used interchangeably. However, they shouldn’t be mistaken for one another. Some key differences set yoga and Pilates apart, and it’s those ...Dumbbell bicep exercises that emphasize the brachialis. 8. Reverse dumbbell curls. The reverse dumbbell curl is a great way to target both the biceps and the brachialis. It’s not a movement that feels especially natural, but it’s an effective one and a great way to mix up your dumbbell bicep training.Jul 6, 2023 · Stand holding a barbell or EZ bar resting on your thighs; arms extended, palms facing up. Pull your elbows back and contract your biceps, curling the bar upwards toward your shoulders. Squeeze your biceps for one or two seconds, and lower the bar back to your thighs. Repeat as desired. » Transform your physique with my training app - https://www.thrstapp.com/» Learn how to become a creator & make money online - https://www.digitalplaybook.n...16 Best Biceps Exercises. Time: 15 minutes. Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pound for advanced. Good for: Biceps. Instructions: Choose six moves below. For each move ...Dumbbells are one of the most versatile pieces of workout equipment you can have at your disposal. They may not look as impressive as weight machines — or even barbells — but a pai...February 25, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. These 15 bicep exercises create one awesome bicep workout, stimulate growth, help ...The exercises below are our Top 5 Best Bicep exercises, but first let’s understand the basics of the biceps. Table of Contents . Main Takeaways. Bicep exercises can be performed using barbells, dumbbells, cables, and even body weight. Always warm up before doing resistance training with biceps to avoid injuries.May 1, 2022 · 2. Standing barbell curl. To do a standing barbell curl, start with your feet shoulder-width apart, your core braced, and your chest up. Holding a barbell with your hands just outside of your hips ... Jan 10, 2022 ... Start standing with your feet almost shoulder-width apart. · Hold the barbell with your elbows close to your torso and your palms facing away ...Largest range of free biceps workouts anywhere, designed by industry experts! Find the right workout for building your biceps! ... Get the best bicep pumps of your life with this 4 week biceps workout guaranteed to build your biceps & hopefully help you develop peaks along the way! 69.3K Reads 1 Comment . View Workout.Bicep Workout. For isolating your biceps, it’s all curls, curls, and more curls. Variations of the basic bicep exercises hit the short and the long head of the bicep …The biceps and triceps muscles are used to bend and extend the arm, while the deltoids are the muscles that lift the arm. When the bicep muscle contracts or flexes, it bends the fo....
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Tiempos hoy | The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced …The one hundred arm workout requires all out effort, but the results are nothing short of amazing if you follow the biceps and triceps exercises and protocol......
Frozen iii trailer | Any biceps exercise where the arms are held in front of the body will preferentially target the short head more while lessening that of the long head. For example, concentration curls, where the arm is placed in front of the body as shown below, is a great exercise that accomplishes this: ... Again, focus on locking the elbows in place and …The 14 Best Curl Bar Exercises 1. Bicep Curl. Classic, iconic, timeless — these words are often used to describe the bicep curl. It’s arguably the most common curl bar exercise for arms. How To Do. Start by standing tall. Grab the loaded EZ curl bar with a close underhand grip and hold it against your hips. Tighten your abs by bracing your …Tighten your bicep and hold that tension as you raise the dumbbell up to your shoulder, bending at the elbow. Exhale as you curl, pause, then inhale as you straighten back to the starting position. Keep your elbow on your thigh at all times. Perform 3 sets of 12 reps, resting for 60 seconds between each set....
Close current tab google chrome | Let the bar rest against your front delts while you step back from the rack and place your feet shoulder-width apart. Press the bar up to straight arms while exhaling. Inhale at the top or while lowering the bar with control back to your shoulders. Repeat for reps. 2.5 Best Bicep Exercises For Your At-Home Workout. Here are the top exercises to include in your at home biceps workouts. Master these moves, and don't forget to focus on a strong mind-muscle connection when performing each. 1. Chin-Ups:Switch back to the original underhand grip and repeat the motion for 3-5 sets of 10-15 reps. 15. Kettlebell curls. Standing kettlebell curls are a great exercise for any at home biceps workout because they enable you to train each arm individually and thus minimize the development of annoying muscular imbalances....
Joshua david evans | Nov 17, 2022 · Lie back on an incline bench set to roughly 45-degrees with a dumbbell in each hand. Keep your head, shoulders, and tailbone against the bench throughout the entire movement. Straighten your arms and rotate your palms forward. Keep your palms facing up as you curl both weights toward your biceps. Learn how to target your biceps with barbell, cable, dumbbell, and bodyweight curls, as well as chin-ups and rows. Find out the best variations, reps, and tips for each exercise....
Granny squares | Execution. Stand holding a barbell or EZ-bar with a palms-up (supinated) grip, your hands shoulder-width apart, the bar resting across the tops of your thighs. Keep your chest up and head straight, with your eyes focused forward. Pull your elbows back and forcefully contract your biceps to “drag” the bar up your torso toward your shoulders.There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to giv......
Season 3 overwatch | Back Workout. The back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. Several of the exercises are also effective for targeting your rear delts. Pull-Up or Lat Pulldown. Barbell Row. Cable Seated Row. Dumbbell Shrug.The bicep and tricep muscles are located in the upper arm between the shoulder and elbow joint. The triceps are the posterior arm muscles, supplied by the radial nerve. The biceps ......