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Body Beast Build Back And Biceps is a workout program designed to help increase muscle size and strength in the back and biceps muscles. It includes targeted exercises, like pull-ups and rows, as well as nutrition guidelines to support muscle growth. The program is led by trainer Sagi Kalev, who emphasizes proper form and progressive overload to see results. By following the program consistently, users can expect to see a noticeable improvement in their back and biceps muscle definition and strength.

Some of the exercises included in Body Beast Build Back And Biceps are pull-ups, rows, and bicep curls. The program is designed to be progressive, so users can expect to see results by following it consistently. Trainer Sagi Kalev emphasizes proper form and progressive overload to achieve the best results.

In addition to the workout program, Body Beast Build Back And Biceps also includes nutrition guidelines to support muscle growth. This includes suggestions for protein and calorie intake, as well as meal planning tips.

List of Body Beast Build Back And Biceps exercise

– Pull-ups

– Rows

– Bicep curls

– Deadlifts

– Chin-ups

– Bent over rows

– Seated cable rows

– Lat pull-downs

– Hammer curls

– Standing bicep curls.

How to do Pull-ups Exercise?

• Hang from a pull-up bar with your hands just outside shoulder width and palms facing forward.
• Pull yourself up until your chin is over the bar.
• Lower yourself back to the starting position in a controlled manner.
• Repeat for the desired number of repetitions.

It’s important to focus on proper form while doing pull-ups to avoid injury and get the most out of the exercise. Keep your core engaged and do not swing or use momentum to lift yourself up. You can also try variations, like using a narrow grip or adding weight for more challenge.

Tips for proper form:

• Engage your core and keep your body still, avoiding swinging or using momentum
• Use a grip that is just outside shoulder width
• Pull yourself up until your chin is over the bar, not just your chest
• Lower yourself in a controlled manner, rather than dropping quickly
• Try variations, like using a narrow grip or adding weight, for more challenge.

How to do the rows exercise for Body Beast Build Back And Biceps ?

• Start by standing in front of a cable machine with the handle attachment at chest height.
• Grasp the handle with both hands and step back until there is tension on the cable.
• Keeping your back straight, pull the handle into your chest and squeeze your shoulder blades together.
• Slowly release the handle back to the starting position.
• Repeat for desired number of repetitions.

It’s important to maintain a straight back and engage your core while doing rows to avoid straining your lower back. You can also try variations, like using a single arm or adding weight, for more challenge.

Tips for proper form:

• Keep a straight back and engage your core to avoid straining the lower back
• Pull the handle into your chest, squeezing your shoulder blades together
• Release the handle back to the starting position in a controlled manner
• Try variations, like using a single arm or adding weight, for more challenges.

Related: Top 10 exercises for bicep with  bicep curl machine 2023

How to do bicep curl exercise for Body Beast Build Back And Biceps?

• Stand with your feet hip-width apart and grasp a dumbbell in each hand with palms facing forward.
• Keeping your elbows close to your body, curl the weights up towards your shoulders.
• Slowly lower the weights back to the starting position.
• Repeat for the desired number of repetitions.

It’s important to keep your elbows close to your body and avoid swinging or using momentum to lift the weights. You can also try variations, like changing grip or adding weight, for more challenge.

Tips for proper form:

• Keep your elbows close to your body and avoid swinging or using momentum
• Squeeze the bicep at the top of the movement
• Lower the weight in a controlled manner
• Try variations, like changing grip or adding weight, for more challenge.

Progressive overload is important for continuing to see results with your workouts. As your muscles adapt, aim to increase the weight or number of repetitions you can do for each exercise. This will continue to challenge your muscles and promote growth.

How to do deadlift exercise for Body Beast Build Back And Biceps ?

• Stand with feet hip width apart, toes pointed slightly outward, and grasp a barbell just outside shoulder width.
• Keeping your back straight and core engaged, lift the barbell off the ground until you are standing upright.
• Lower the bar back to the ground in a controlled manner.
• Repeat for the desired number of repetitions.

It’s important to keep a straight back and engage your core while doing deadlifts to avoid injury. Start with a light weight until you feel comfortable with the movement and proper form. You can also try variations, like using dumbbells or adding weight, for more challenges.

Tips for proper form:

• Keep a straight back and engage your core to avoid injury
• Lift the weight in a controlled manner, avoiding jerking or using momentum
• Lower the weight back to the ground in a controlled manner
• Start with a light weight until you feel comfortable with the proper form
• Try variations, like using dumbbells or adding weight, for more challenge.

How to do chin-up exercises for Body Beast Build Back And Biceps ?

• Grip a chin-up bar with palms facing toward you, hands just outside shoulder width.
• Engage your core and pull yourself up until your chin is above the bar.
• Slowly lower back to the starting position.
• Repeat for the desired number of repetitions.

Adding weight or changing grip, such as using a narrow or wide grip, can make chinups more challenging. It’s important to engage your core and avoid swinging or using momentum to lift yourself up.

Tips for proper form:

• Engage your core and avoid swinging or using momentum
• Pull yourself up until your chin is above the bar
• Lower yourself in a controlled manner
• Try variations, like adding weight or changing grip, for more challenge.

How to do bent-over rows exercise for Body Beast Build Back And Biceps ?

• Stand with feet hip-width apart, knees slightly bent.
• Bend forward at the waist, keeping a straight back, and grasp a dumbbell in each hand with palms facing toward your body.
• Pull the weights up towards your chest, squeezing the shoulder blades together.
• Lower the weights back to the starting position.
• Repeat for desired number of repetitions.

It’s important to keep a straight back and engage your core while doing bent-over rows to avoid injury. You can also try variations, like using a barbell or changing grip, for more challenge.

Tips for proper form:

• Keep a straight back and engage your core to avoid injury
• Pull the weights up towards your chest, squeezing the shoulder blades together
• Lower the weights in a controlled manner
• Try variations, like using a barbell or changing grip, for more challenge.

How to do seated cable rows exercise for Body Beast Build Back And Biceps?

• Sit at a cable row machine with your feet firmly planted on the platform, knees slightly bent.
• Grasp the handle with palms facing toward you, arms straight out in front of you.
• Pull the handle back towards your chest, squeezing the shoulder blades together.
• Slowly release and extend arms back to the starting position.
• Repeat for desired number of repetitions.

You can play with the weight or grip, such as using a narrow or wide grip, to make seated cable rows more challenging. It’s important to engage your core and avoid swinging or using momentum while pulling the weight back towards your chest.

Tips for proper form:

• Engage your core and avoid swinging or using momentum
• Pull the weight back towards your chest, squeezing the shoulder blades together
• Release and extend arms in a controlled manner
• Try variations, like changing the weight or grip, for more challenges.

Related: Do Squats Make You Shorter? Stunted Growth Myth Debunked

How to do lat pull downs exercises?

• Sit at a lat pull-down machine with knees secured under the pad.
• Grasp the handle with palms facing away from you, arms straight up above your head.
• Pull the handle down towards your chest, engaging your back muscles and avoiding using momentum.
• Slowly release and extend your arms back to the starting position.
• Repeat for the desired number of repetitions.

Variations, like using a narrow or wide grip, can make lat pull-downs more challenging. It’s important to engage your back muscles and avoid swinging or using momentum while pulling the weight down towards your chest.

Tips for proper form:

• Engage your back muscles and avoid swinging or using momentum
• Pull the weight down toward your chest
• Release and extend arms in a controlled manner
• Try variations, like changing the grip, for more challenges.

How to do hammer curls exercise?

• Stand with feet hip-width apart, knees slightly bent.
• Grasp a dumbbell in each hand with palms facing towards your body, arms straight down at your sides.
• Keeping elbows close to your body, curl the weights up towards your shoulders.
• Lower the weights back to the starting position.
• Repeat for the desired number of repetitions.

It’s important to engage your biceps and avoid swinging or using momentum while doing hammer curls. You can also try variations, like using a barbell or alternating arms, for more challenges.

Tips for proper form:

• Engage your biceps and avoid swinging or using momentum
• Curl the weights up towards your shoulders
• Lower the weights in a controlled manner
• Try variations, like using a barbell or alternating arms, for more challenge.

How to do Standing bicep curls exercise?

• Stand with feet hip width apart, knees slightly bent.
• Grasp a dumbbell in each hand with palms facing towards your body, arms straight down at your sides.
• Keeping elbows close to your body, curl the weights up towards your shoulders.
• Lower the weights back to the starting position.
• Repeat for the desired number of repetitions.

You can also try variations, like using a barbell or alternating arms, for more challenges. It’s important to engage your biceps and avoid swinging or using momentum while doing standing bicep curls.

Tips for proper form:

• Engage your biceps and avoid swinging or using momentum
• Curl the weights up towards your shoulders
• Lower the weights in a controlled manner
• Try variations, like using a barbell or alternating arms, for more challenge.

Overall:

The above content describes different exercises that can be done to work different parts of the body for Body Beast Build Back And Biceps. The exercises described include seated cable rows, lat pulldowns, hammer curls, and standing bicep curls.

Each exercise includes tips for proper form to ensure that you are getting the most out of the exercise and avoiding injury. It is also recommended to try variations of the exercises, like changing the weight or grip, to add more challenge and prevent boredom while working out.

Remember to engage the muscles being worked and avoid swinging or using momentum during each exercise. Always consult a medical professional before starting any new fitness routine.

Happy lifting!

October 25, 2022