To effectively build the back of your biceps (brachialis and brachioradialis), focus on exercises that emphasize hammer curls and reverse curls, along with rows and pulldowns for overall arm and back development.
While there's no distinct "back" of the biceps in the same way there's a back of the shoulders, you're likely referring to strengthening the muscles that contribute to the overall size and shape of your upper arm, specifically the brachialis and brachioradialis which lie beneath and beside the biceps brachii, respectively. These muscles are highly active during specific movements, giving the appearance of a fuller, more developed bicep.
Here's a routine incorporating exercises from the reference, geared towards targeting those muscles:
Workout Routine for Building Brachialis and Brachioradialis
This routine incorporates exercises focusing on the muscles that give the appearance of a more developed "back" of the biceps. The key is to vary your grip and angles.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Band Row (Prime) | 3 | 20 | Warm-up to activate back muscles. Focus on pulling with your elbows. |
| Bentover Row (Perform) | 3 | 8-10 | Works the back, contributing to overall upper body strength. Keeps your core engaged. |
| Chin-up (Perform) | 3 | 8 (or AMRAP) | Great compound movement for back and biceps. Use a supinated (underhand) grip. Aim for as many reps as possible (AMRAP). |
| Lat Pulldown (Pump) | 3 | 25 | Focuses on lat development, which supports overall back and arm aesthetics. Control the movement. |
| Dumbbell Hammer Curl (Prime/Pump) | 3 | 15-20 | Hits the brachialis and brachioradialis effectively. Keep your palms facing each other throughout the movement. |
| Barbell Curl (Pump) OR Dumbbell Curl | 3 | 25-30 | Traditional biceps curl. Focuses on the biceps brachii. Maintain good form to prevent injury. |
Key Considerations:
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Hammer Curls: These are crucial for targeting the brachialis and brachioradialis. Hold the dumbbells with a neutral grip (palms facing each other) and curl the weight up.
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Reverse Curls: Using a pronated grip (palms facing down) heavily engages the brachioradialis.
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Rowing Exercises: Exercises like Bentover Rows and Chin-ups work the back muscles, creating a solid foundation for overall arm development and contributing to the overall aesthetic of the upper arm and back.
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High Reps: The routine emphasizes higher repetitions (15-30 reps) on pump sets. This helps to increase blood flow to the muscles, leading to greater muscle growth.
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Progressive Overload: Gradually increase the weight, sets, or reps as you get stronger. This is essential for continued muscle growth.
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Proper Form: Focus on using proper form throughout the exercise. This will help prevent injuries and ensure that you are targeting the correct muscles.
By incorporating these exercises and focusing on proper form and progressive overload, you can effectively develop the brachialis and brachioradialis, contributing to a fuller and more impressive upper arm.
