The Best Back and Bicep Exercises

Every guy has his own theory about which exercises are the best and which exercises suck.

Whether we're analyzing the biomechanics of an exercise (not very likely), "feeling the burn" (more likely), or simply doing a ton of sets and seeing how sore we get over the next few days (ding, ding, ding, we have a winner!), we all think we know the best movements to grow our muscles.


But do we really?

Using EMG (a tool that measures how much muscle activity is going on, with every movement that you do) a study was undertaken to establish what the most effective exercises are.

So, here are the top three exercises in terms of mean and peak activity for the back and biceps.


Biceps:

Mean: Weighted Wide Parallel Grip Pull-Up
Weighted Chin-Up
BB Curl

Peak: Weighted Chin-Up
Weighted Wide Parallel Grip Pull-Up
EZ-Bar Curl


Latissimus Dorsi:

Mean: Weighted Chin-U
Weighted Pronated Wide-Grip Pull-Up
Rack-Pull

Peak: Weighted Pronated Wide-Grip Pull-Up
Rack-Pull
Underhand-Grip Feet Elevated Inverted Row


Mid Trap:

Mean: DB Bent-Over Row
DB Elbows Out Chest-Supported Row
Prone Trap Raise

Peak: Prone Trap Raise
DB Bent-Over Row
DB Elbows Out Chest-Supported Row


Lower Trap:

Mean: DB Bent-Over Row
Prone Trap Raise
DB Elbows Out Chest-Supported Row

Peak: DB Elbows Out Chest Supported-Row
Prone Trap Raise
DB Bent-Over Row


The Best Damn Back and Biceps Workout

Based on the results of the experiment, I bet the following would be one kick-ass workout that would target the lats, mid, and lower traps as well as the biceps.

Enjoy!


Weighted Pull Up, Weighted Chin Up, or Weighted Parallel Grip Pull Up

Dumbbell Bent Over Row or Weighted Feet Elevated Inverted Row

Dumbbell Elbows Out Chest Supported Row or Prone Trap Raise

Deadlift or Rack Pull

Barbell Curl or EZ-Bar Curl


The results of the best exercises for other muscle groups will be posted soon...