All naturally skinny guys love to work out their biceps, and one of the most effective mass-building strategies is to work them with a pull-up bar on back day.
This mass building back and biceps workout will help you build rock-solid lean muscle mass and get you huge arms in the process.
The beauty of this workout is that all you need is a pull-up bar. I did this workout at the beach and got an incredible back and biceps pump that will help me get jacked for the summertime!
If you have one of those at-home doorway pull-up bars, you will be able to experience an incredible back and biceps workout from the convenience of your own home.
This is not your ordinary back and biceps bodyweight workout. This is an incredibly effective back and biceps workout because it works your muscles in three ways. Most people only train their muscle in a “concentric” way, which means they are contracting the muscle. If you want explosive growth and an incredible back and biceps workout, you have to put an emphasis on the eccentric and isometric lifting techniques.
This powerful workout will stimulate new lean muscle growth due to the fact that you will be working the back and bicep muscles in all three ways. Most naturally skinny guys and amateur lifters don’t realize that the eccentric portion of the lift(lowering or negative portion of the movement) causes more muscle damage than the traditional contraction. This stimulates more muscle growth since you are causing more microtears in your muscles.
This is a ridiculously effective mass building back and biceps workout that will help you achieve some serious gains. Let’s dive in and take a look at this workout.
Wide Grip Pull-Ups Superset with Isometric Back Hold
The 1st superset is the wide grip pull-up during part 1 and the isometric back hold on part 2. The key is you want to go from the wide grip pull-up to the isometric back hold with no rest in between. This superset is one of the best back exercises for mass. You are working out your back muscles in all three ways.
When you lift your body on the pull-up bar, you are performing a concentric lift, and when you lower your body slowly, you are doing the eccentric portion. The superset involves a static flex hold, which is the isometric variation. If you want a shredded back, you need to work the muscle in all 3 ways.
Perform the wide grip pull-ups to failure, emphasizing perform form and going down all the way. The goal for the isometric back hold should be 30 seconds at the minimum. As you get stronger, you should aim to hold it for 60 seconds. This back workout will give you a great pump!
Close Grip Underhand Pull-up Superset with Static Bicep Flex
Next up we have a great biceps workout for mass. This superset will work your bicep muscles in all three ways and force maximum muscle growth.
The 1st part of the superset is the close grip underhand pull-up. By placing your palms facing in and your hands closer together, you are putting more emphasis on the biceps. Just like in the 1st exercise, you are working out the concentric portion of the muscle when you lift your body on the pull-up bar and the eccentric portion when you lower your body slowly.
The 2nd part of the superset involves the classic double bicep pose in isometric fashion. With all of the blood pumping into your biceps from the close grip underhand pull-ups, perform an isometric hold for as long as you can. This is going to give you one serious pump and is an awesome bicep workout for explosive muscle growth.
Medium Grip Static Hold Pull-Up
Next up we have the medium grip static hold pull-up. This exercise combines the best of both worlds because you have the eccentric and isometric portions combined.
To perform the medium grip static hold pull-up, you raise yourself to about 90 degrees and hold this position in “static” fashion. This is a very challenging back workout and will help you build mass in your arms and back.
Many pull-up bar workouts focus on just the concentric portion of the lift, but incorporating medium grip static hold pull-ups will give your body a different overload to adapt to, forcing growth into the muscles.
This is one of my favorite exercises for a back and biceps workout. Most back exercises for mass only involve placing overload on the muscle. By switching up your routine and doing some static hold exercises, you will build an incredible physique.
Wide Grip Pull-Up (Eccentric Focus)
Wide grip pull-ups with an eccentric focus are one of the best ways to simultaneously build your back and bicep muscles. As previously mentioned, you break down more muscle fibers on the eccentric or negative portion of the lift.
To perform the wide grip eccentric focus pull-up, simply lift yourself up normally on the pull-up bar with a wide grip and lower yourself very slowly so you emphasize the lengthening of the muscle.
This amazing pull-up bar workout will work your back, lats, and really nail those biceps. This might be an advanced exercise for many, so focus on just doing a few with perfect form and build up strength.
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