HOW TO BUILD BIG THICK BICEPS WITH BACK TRAINING

How to Build Big Thick Biceps with Back Training

Although using regular bicep exercises like barbell curls and dumbbell curls will, undoubtedly, lead to big arm development, you can also build big thick biceps with back training.

It’s no secret that heavy back training leads to bigger biceps since you use your biceps significantly every time you perform any number of different back exercises. If you only train each body part once per week like I do, remember, you’re hitting your biceps a second time every time you train your back.

HOW CAN BACK TRAINING BUILD BIG THICK BICEPS? LEARN HERE!

DO ROWING MOVEMENTS

You will build big thick biceps with back training when performing any of the back rowing movements. When performing an exercise like bent over rows, you hit the middle part of your back muscles which has the effect of building thickness into the back, but you also use a lot of biceps and, particularly, the brachialis part of the arm as well.

It is by building the brachialis that you seriously add to the overall thickness of the biceps and general arm size. Doing dumbbell rows has the same effect of helping to build arm thickness.

DO SEATED LONG PULLEY ROW

The seated long pulley row or row machine also helps to build big thick biceps as you pull back and flex your biceps hard when you bring your arms in close to your body. It’s essential to squeeze your arms tight and crunch the weights in hard as you row the weights closer to your body.

Take advantage of every single rep by squeezing the muscles in both your back and arms, and this will add to more back and bicep thickness.

PUTTING YOUR MIND IN THE MUSCLE

Any other rowing movement will also build big thick biceps, and it’s important to remember this when training your back and putting your mind in the muscle when you perform every set. Putting the mind in the muscle might sound like rubbish, but it most certainly works in building muscle.

Every time you enter the gym for a workout, it’s essential to focus on the muscles you’re training and feel all the muscles in your body working. If you’re training the back, feel the biceps, brachialis and the rear deltoids as you perform each back movement. Don’t simply concentrate on just the back muscles.

You really will get better overall results with your training if you focus on all the muscles that are working when performing any given exercise. I never believed it when the biggest bodybuilders I met told me about this many years ago. But when I started to focus more, I began to develop thicker arms and a thicker, denser muscled body than I ever thought possible. Building thickness in the arms and the entire body takes time, but with consistency and focus, you’ll get there.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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