{"id":3284,"date":"2015-12-04T21:34:05","date_gmt":"2015-12-04T21:34:05","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3284"},"modified":"2023-05-23T13:43:29","modified_gmt":"2023-05-23T13:43:29","slug":"functional-back-and-bicep-workout","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/04\/functional-back-and-bicep-workout\/","title":{"rendered":"Functional Back and Bicep Workout [2023]"},"content":{"rendered":"<p>After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again.<\/p>\n<p>Here is my back and bicep workout:<\/p>\n<p><strong>Rope Climb &#8211; great for grip strength and core<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/eA7hMSiqGyg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>One Arm Row &#8211; Drop Set &#8211; also great for grip strength.<br \/>\n<\/strong>I do the lighter weight explosively &#8211; although slow &amp; controlled reps are better for muscle growth, I don&#8217;t want slow-acting muscles<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QxUnpRlsu8s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>&#8216;Clinch Curls&#8217; &#8211; supposed to replicate a Thai Clinch. Good practice for using muscle in the back rather than biceps to hold the clinch position<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Z2BKN4JW0LU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Band Curls &#8211; Simulating Standing Guillotine<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/LionD6W6YL4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Eccentric Chin Ups &#8211; Eccentric strength is great for grappling &amp; hypertrophy (bro-gainz)<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/RvF1cvXgKbU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Medicine Ball Tosses &#8211; Great for explosive hips &#8211; required for kicks and bridging etc.<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/d9q0JZI_xLA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Going to ask Santa for a HD camera<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504],"tags":[627444,784152950,188921,34941026,943],"class_list":["post-3284","post","type-post","status-publish","format-standard","hentry","category-mma","tag-biceps","tag-bodybuilding","tag-functional","tag-mma-2","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Functional Back and Bicep Workout [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/04\/functional-back-and-bicep-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Functional Back and Bicep Workout [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. 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Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/04\/functional-back-and-bicep-workout\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-12-04T21:34:05+00:00","article_modified_time":"2023-05-23T13:43:29+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Functional Back and Bicep Workout [2023]","datePublished":"2015-12-04T21:34:05+00:00","dateModified":"2023-05-23T13:43:29+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"wordCount":193,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["biceps","Bodybuilding","functional","mma","training"],"articleSection":["MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","name":"Functional Back and Bicep Workout [2023] - Fitness &amp; 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Tight Muscles I don't know the exact science around this, but I'm guessing, the bigger your muscles are, the less room they have to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13800,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/","url_meta":{"origin":3284,"position":1},"title":"Build your Arm muscle: Best Kettlebell Arm Exercise you should try","author":"Dave","date":"October 27, 2022","format":false,"excerpt":"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/04\/10\/how-to-treat-golfers-elbow-pain-inside-the-elbow\/","url_meta":{"origin":3284,"position":2},"title":"Massage Gun &amp; Golfer&#8217;s Elbow (Pain inside the elbow)","author":"Dave","date":"April 10, 2019","format":false,"excerpt":"Golfer's elbow - also known as medial epicondylitis is very common for tradesmen, grapplers and MMA fighters. It is often caused by overuse of the flexing muscles of the hand - which contract whenever you grip anything. The overuse can often lead to inflammation and tendinitis. You should look to\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/","url_meta":{"origin":3284,"position":3},"title":"Home Workouts with the Kids","author":"Dave","date":"July 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","url_meta":{"origin":3284,"position":4},"title":"Conor McGregor Workout (Gain the Competitive Edge)","author":"Dave","date":"October 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/","url_meta":{"origin":3284,"position":5},"title":"Dad Bod Home Workout","author":"Dave","date":"January 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"CBT Book . Feeling Good","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=3284"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3284\/revisions"}],"predecessor-version":[{"id":14104,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3284\/revisions\/14104"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=3284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=3284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=3284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}