*Upper Back & Bicep Group

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Exercise List

25. Bent-Over Rows. 31. Reverse (Close) Grip Chin Ups 37. Seated Preacher Curls using Curved Bar.
26. One-Arm Bent-Over Dumbbell Row. 32. Reverse (Close) Grip Lat Pull Downs in Front. 38. Seated Hammer Curls
27. Seated Cable Rows 33. Pullovers. 39. Incline Hammer Curls
28. Chin/Pull ups 34. Standing Curls using Straight Bar. 40. Seated Isolation (Concentration) Curls
29. Behind the Neck Pull Ups 35. Standing Curls using Curved Bar.
30. Behind the Neck Lat Pull Downs. 36. Standing Cable Curls

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Upper Back & Bicep Group

25. Bent-Over Rows

    

Figure 25A. & Figure 25B.

Muscles: Primary: Rhomboids, Latissimus Dorsi. Secondary: Biceps, Brachialis

Technique: Bend over until upper body is almost parallel to floor, feet about shoulders width apart, knees bent. Hold barbell with arms fully extended, palms down, hand grip should be close enough that elbows almost brush against sides as you pull bar straight up to abdomen (slightly above belly button), pause, and return to start. Tips: Keep head up, back straight. Push buttocks back for balance. Do not let bar or plates touch the floor. Knees should stay locked in position. No bouncing. If you bounce this becomes more of a knee/thigh exercise, doesn't it?

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26. (One-Arm) Dumbbell Rows
    
Figure 26A. & Figure 26B.

Muscles: Primary: Rhomboids, Latissimus Dorsi.

Secondary: Biceps, Brachialis

Technique: Kneel on flat bench, placing right knee and right arm on bench (for support). Bend over until upper body is almost parallel to floor. Hold dumbbell down with left arm fully extended, elbows should almost brush against sides as you pull dumbbell straight in line with abdomen. Pause at top, then slowly lower to starting position. Repeat for other side. Tips: Keep head up, back straight. Knees and lower back stay locked in position. No bouncing. If you have to bounce then the weight is too heavy and you will eventually injure your back or severely hyperextend your elbow. OUCH!

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27. Seated Cable Rows
    

Figure 27B. & Figure 27A.
Muscles: Primary: Rhomboids, Latissimus Dorsi. Secondary: Biceps, Brachialis

Technique: Place feet against the support. Bend waist forward to about almost a 90 degree angle. Pull handles directly to abdominal area, pause and return. Tips: Lock your hips in place. Do not go back and forth at waist. If your goal is to exercise the lower back muscles, please see Deadlift (#41).

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28. Chin/Pull Ups
    

Figure 28B. & Figure 28A.
Muscles: Primary: Upper Latissimus Dorsi. Secondary: Biceps

Technique: Hold bar with arms fully extended, hands are spaced about 1½ - 2 times your shoulders width. Pull up, trying to bring chin above bar, pause, and return. Tips: Do not swing body. If necessary, use a weight belt to add weight, or hang a dumbbell between ankles.

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29. Behind the Neck Pull Ups
    

Figure 29A. & Figure 29B.

Muscles: Primary:

Upper Latissimus Dorsi. Secondary: Biceps

Technique: Hold bar with arms fully extended, hands are spaced approximately 1½ - 2 times your shoulders width. Pull up, trying to gently touch back of neck to bar, pause and return. Tips: Do not swing body. If necessary, use a weight belt to add weight, or hang a dumbbell between ankles.

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30. Behind the Neck Lat Pull Downs

    

Figure 30A. & Figure 30B.

Muscles: Primary:

Upper Latissimus Dorsi. Secondary: Biceps

Technique: Hold bar with arms fully extended, hands are spaced approximately 1½ - 2 times your shoulders width. With body erect, tilt head forward, pull bar straight down until it gently touches back of neck where it meets the trapezius muscles, just above shoulders, pause and return. Tips: Do not swing body. WARNING. - Many people do this exercise incorrectly, pulling the bar past the top of their shoulders, and sometimes even all the way down to the shoulder blades. It hurts me just watching them do that. If you see someone do it like that. Please tell them to STOP!

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31. Close (Reverse) Grip Chin Ups
    

Figure 31A. & Figure 31B.

Muscles: Primary: Lower Latissimus Dorsi. Secondary: Biceps

Technique: Hold bar with a reverse grip, hands about 6-8 inches apart. Pull up, trying to bring upper chest up to the bar, pause, and return. Tips: Do not swing body. If necessary, use a weight belt to add weight, or hang a dumbbell between ankles.

NOTE: The hand grip in this photo is fine but it is not as close together as I would prefer, unfortunately a closer grip was not possible on the type of bar that we had to use when shooting this photo.

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32. Close (Reverse) Grip Lat Pull Downs
    

Figure 32A. & Figure 32B. 

Muscles: Primary: Lower Latissimus Dorsi. Secondary: Biceps.

Technique: Adjust knee holder to a comfortable position. Sit up straight, hold bar with a reverse grip, hands about 6-8 inches apart and arms fully extended. Pull bar down to upper chest, pause and return. Tips: Do not swing body. If necessary, you may be able to increase the weight of the stack by adding plates or by placing a dumbbell on the stack. Before you add weight - always ask a club employee if it's allowed.

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33. Dumbbell Pullovers
`

Figure 33A. & Figure 33B.
Muscles: Primary: Rhomboids, Latissimus Dorsi, Pectoralis Major. Secondary: Anterior Deltoids.

Technique: Lie across bench, head tilted over the end, feet on floor. Place both hands around bar and flat against the inside plate of dumbbell. Extend arms lifting dumbbell above chest, bend arms at elbows. Keeping elbows locked in a slightly bent position, slowly lower dumbbell back past your head as far as is comfortably possible, pause, and return. Tips: It should feel as if you were flapping your fixed "wings". Can also be performed with straight or EZ-Curl bar.

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34. Standing Curls with Straight Bar
    

Figure 34A. & Figure 34B. 

Muscles: Primary: Biceps and Elbow Flexors.

Technique: Stand with feet about a shoulders width apart, knees slightly bent. Hold barbell with upper arms fully extended down, keep upper arms locked and close to sides, palms up. Curl bar up until forearms touch biceps, pause and return to start. Tips: Do not "cheat" by using your legs as a springboard to help you lift more weight. Alternate Method: Can also be performed with EZ-Curl bar, or dumbbells.

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35. Standing Curls with EZ-Curl Bar

    

Figure 35A. & Figure 35B.
Muscles: Primary: Biceps and Elbow Flexors.

Technique: Same as Standing Curls with Straight Bar (Exercise 34.) Alternate Method: Can be performed with close or wide grip, or alternating grips with each set. Can also be performed with straight bar, or dumbbells.

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36. Standing Cable Curls
        

Figure 36A., Figure 36B. & Figure 36C.

Muscles: Primary: Biceps and Elbow Flexors. Technique: Same as Standing Curls with Straight Bar (Exercise 34.) Alternate Method: Can be performed with close or wide grip, or alternating grips with each set. Can also be performed with one arm at a time. See Figure 36C.

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37. Seated Preacher Curls with EZ-Curl Bar
    

Figure 37A. & Figure 37B.
Muscles: Primary: Lower Biceps and Elbow Flexors.

Technique: Sit at Preacher bench, lock upper arms on slanted pad and curl the bar up until forearms touch biceps, pause, and return to start. Alternate Method: Can be performed with close or wide grip, or by alternating grips with each set. Can also be performed with straight bar, or dumbbells.

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38. Seated Hammer Curls
    

Figure 38A. & Figure 38B. 

Muscles: Primary: Biceps and Elbow Flexors.

Technique: Hold dumbbells with arms fully extended down, palms facing outer thighs, keep back straight, upper arms locked in position and close to sides. Curl right arm up, as your arm passes your thigh turn your palm up continuing the movement until your forearm touches your biceps, pause, and reverse the movement to return to start. Repeat with other arm. Tips: Can also be performed with both arms together, standing, or seated on incline bench.

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39. Incline Hammer Curls

Figure 39A.

Muscles: Primary: Biceps and Elbow Flexors.

Technique: Hold dumbbells with arms fully extended down, palms facing outer thighs, keep back flat on bench, upper arms locked in position and close to sides. Curl right arm up, as your arm passes your thigh turn your palm up continuing the movement until your forearm touches your biceps, pause, and reverse the movement to return to start. Repeat with other arm. Tips: Can also be performed with both arms together, standing, or seated on flat bench.

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40. Seated Isolation (Concentration) Curls
    

Figure 40A. & Figure 40B.
Muscles: Primary: Biceps and Elbow Flexors.

Technique: Sit at end of bench, feet flat on floor. Bend slightly forward and rest right hand on right thigh or knee. Hold dumbbell in left arm, support upper arm against inner left thigh above knee. Curl left arm up, until your forearm touches your biceps, pause, and return to start. Repeat with other arm. Tips: Free arm can be used for "assisted" reps or negative reps. 

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