5 exercises for a sculpted back and biceps

Back and biceps are two major muscle groups that are used all the time in our daily routine, all while supporting our spine. "All movement derives from your spine, and if your back muscles are weak, your spine is going to move more than it should, leading to injuries and back pain," Meghan Voell, CPT, ACE-certified personal trainer, previously told Women’s Health.

Thus in gym, even if your goal is overall health, sculpting your biceps and your back will only benefit you. So don't shy away and try these 5 exercises that really work up your upper body and strengthen your posterior chain.

Let us start strong. Pull ups look scary but they are also the best. To start, place both your hands about shoulder width on the bar. Then as you hang, tense up your body by squeezing your legs an pull your shoulder away from your ears. Drive your elbows towards the floor until your chin is up above the bar. Lower your body until your hands are fully extended.

Best for your back muscles, lats, rhomboids, and traps. Stand with feet slightly apart, about a hip width apart, and bend your knees with dumbbell in each hand. Hinge your hips forward and bring your torso slightly above the floor. While keeping your neck neutral, squeeze your shoulder blade in towards the other and bring one dumbbell near your ribcage. Pause and then lower back to start.

Reverse fly is notorious for targeting your real deltoids, which contribute to the shoulder stability and builds strength on the upper back. To being with, stand with feet apart holding a pair of dumbbells at your sides. Hinge your hips forward and position your torso parallel to the floor. Squeeze your glutes and core to maintain the position. Then with a slight bend at the elbow, squeeze your shoulder blades together and pull arms to the sides. Lower to return and start.

This one's a classic. Stand straight with feet hip width apart with dumbbells at your side. Keep your shoulder blades gently pulled back so your torso stays tall. Pin your upper arms to your sides, then hinge at the elbows to lift the weights toward your shoulders, feeling the biceps tighten at the top. Lower the dumbbells with control until you’re back where you started.

Don't get scared with the long name, this is a relatively easier exercise. Hold dumbbells by your sides with a neutral grip. Curl them up (hammer curl), lower with control, then lift the weights straight in front of you to shoulder height. Return slowly. It’s smooth, balanced, and works biceps, upper back, and shoulders all in one.