1.Bench Dip : For most people, bench dips make a good starting point, but your goal should be to work your way towards the parallel bar dip as this variation involves more musculature.
Here’s how to perform a bench dip as per the video above:
- Balance between two benches or chairs, with your feet on one chair and your hands on the other.
- Keep you chest up and your back straight throughout the exercise.
- Lower yourself until your elbows are bent to about 90 degrees.
- Then press back up to straighten out your arms.
2.Chin-Up : Like the pull-up (palms facing away from you), chin-ups are a great exercise for your back, but due to the difference in grip (palms facing each other or towards you) there is added emphasis on the biceps.
It’s another exercise that beginners will find difficult so some modifications are listed below, but if you feel ready to give it a go here are a few pointers on form:
- Grab the bar with your palms facing each other or towards you, and a grip closer than the shoulder width.
- Squeeze your glutes and abs to keep your body in a straight line (like a pillar).
- As you pull your chest towards the bar, pull your shoulder blades back and down (imagine trying to put them into your back pocket).
- Pause at the top, and slowly lower yourself back down.
3.Inverted Row :
It’s a difficult exercise to screw up, which means that you can progressively make it more difficult without simultaneously increasing the risk of injury.
Not only does it work the back, but it’s also a great exercise for the biceps (hence it being included here) and the core.
Check out the video above of Steve Kamb demonstrating the exercise, and keep the following in mind:
- Lie on the floor underneath a bar or table (which should be just above where you can reach from the ground).
- Grab the bar or edge of the table with an overhand grip (palms facing AWAY from you).
- Contract your abs, and try to keep your body a completely straight line.
- Pull yourself upwards until your chest touches the bar or table.
- Lower yourself back down.
4.TRX/Resistance Band/Curl :
Similarly to the triceps extension, this is more of an isolation exercise that is a great way to finish off training the biceps. But to be completely honest you probably won’t need to worry too much about these if you’re regularly performing chin-ups and inverted rows.
Using resistance bands:
- Grasp the two ends of a resistance band and place the center of the band under your feet as an anchor.
- Let your arms hang by your hips. There should be a bit of slack in the band.
- Keep your chest tall.
- Bending your elbows, raise your hands to your shoulders, pulling the resistance band taut.
- Slowly lower your arms.