While you don't need a gym membership to build upper-body muscle, it certainly helps to have access to a wide range of free weights and other equipment, especially if you're already an experienced lifter looking to add mass.
Once you’ve signed up for your membership, you need to know what to do with it. It’s always a good idea to walk into a gym with a clear plan of what you’re going to do. This 7-Move Back and Bicep Workout from fitness trainer Davis Diley is ideal for those looking to strengthen their upper body and core using a variety of different weights and machines in the gym.
This is a gym workout for those with some experience, but you can replicate most of the exercises at home with a set of adjustable dumbbells and a pull-up bar. Just make sure you master your technique when lifting heavy weights, whether you're in the gym or at home.
Watch Davis Diley's Back and Biceps Workout
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The workout consists of seven exercises, with Diley detailing the sets and reps he does for each at the start of each move. You don't have to do the same sets, or even do all the moves in one workout: they're all great back and bicep exercises, and you can pick one or two to add to another workout.
Diley explains and demonstrates each move throughout the workout, giving an insight into what he aims to do with each exercise to get the most out of it. It's worth watching the video in advance to get the lowdown on each exercise and understand what you'll need for the workout.
You'll use a variety of gym equipment for the workout, including a trap bar, dumbbells, kettlebells, a pull-up bar and the cable machine. This is a great session for those looking to get the most out of their gym membership, but if you struggle to easily access every piece of equipment in a busy gym, you can adapt the workout to do more movements with just dumbbells.
While the workout focuses on back and bicep exercises, some of which are isolation movements to target specific muscles, there are also compound exercises like pull-ups in the session, and these will help you improve your core strength as well as build upper body muscles.
There are certain body parts that aren't being worked during the session, and it's best to incorporate it into a workout routine where you then do exercises that focus on other areas, like your legs and chest. Try this dumbbell leg workout if you need some inspiration.
Diley's workout is designed to help you get stronger and bigger and is a challenging workout even for experienced lifters. So if you're looking for something more accessible but still involves using heavy weights on a daily basis, try this dumbbell back and biceps workout.