Workout 32: Back & Biceps


Back Exercises

1. Simulated Pull Up

 

  1. Grab a towel or t-shirt, hold it in both hands, and stand in a squat position.
  2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
  3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if you were trying to squeeze your shoulder blades together. 
  4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 
2. Good Morning
  1. With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the back of your head, elbows opened wide.
  2. Engage your abdominal muscles by pulling them into your spine. Keeping your spine neutral and pressing your rear backward, bend forward at the hips and continue doing so until your back is nearly parallel to the floor.
  3. Slowly return to standing, engaging your core and squeezing your glutes at the top of the movement. Continue for the prescribed number of repetitions. 
3. Superman
  1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.
  2. Pull your arms and legs off the ground by engaging your glutes, shoulders, core, and back. They should raise up 2-3 inches.
  3. Ensure that your arms are also fully contracted. 
  4. Hold this position for 10-20 seconds, or until failure.
  5. Slowly lower your arms and legs back to the starting position. Repeat for prescribed number of reps. 

4. Doorway Row
  1. Stand on the outside of an open doorway, facing the doorway.
  2. Grip the doorjamb with each hand, palms facing outward.
  3. With feet together and knees slightly bent, slowly lean your upper body back, away from the doorjamb, until your arms are straight. Your arm & back muscles should be supporting the weight of your upper body.
  4. Using these same muscles, pull yourself up toward the door, ensuring that your shoulder  blades are pulling toward one another. This is one rep. 

Biceps Exercises

1. Doorway Curl
  1. Stand in a doorway, facing the doorjamb, one foot in the doorway, the other on the outside of it.
  2. With your hands positioned at chest-height, grip the doorjamb. Position your feet so they’re close to the doorjamb and in a narrow stance.
  3. Lean your body back, extending your arms. This is your starting position.
  4. Engage your biceps and slowly pull your body toward the doorjamb. When you reach the doorjamb, contract your muscle. This is one rep.

*Note: For added challenge, step closer to the doorjamb or even straddle the wall with your feet.

2. Towel Curl
  1. Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees slightly bent, feet hip-width apart.
  2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
  3. As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body, as though you were curling a barbell.
  4. When your hands reach your chest, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 

3. Flexing Hammer Curl
  1. Stand upright with your feet shoulder-width apart. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
  2. Keep your upper arm stationary as you contract your biceps and curl your arms directly upward. Continue to raise your arms until your biceps are fully contracted and your wrist is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower your arms back down to the starting position.

4. Curl Your Leg
  1. Position yourself on a chair, sitting with only your buttocks is on the seat, knees bent.
  2. Take your left hand and grasp your right leg, under the knee. Your leg will serve as your resistance weight. Ensure that your leg remains “dead weight” through this exercise.
  3. Engage your bicep muscles in your left hand and lift your right leg. Hold for a count of two, contracting your muscles at the top of the movement.
  4. Return to starting position. Repeat for the opposite side.

 

 

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