Back and Biceps

This is a review of the Back and Biceps workout, part of the P90X program. To learn more about the program and see reviews of the other workouts in the program, click here.

Back and Biceps is the second new workout introduced in Phase II of P90X. It, like many other workouts in the program, has a way of looking simple from the outset, but kicking your butt when all is said and done.

The formula

In Back and Biceps, you will be doing 6 sets comprised of 4 different exercises. Essentially, you will do two back exercises followed by 2 bicep exercises. You will begin each set with a max rep pull-up, move into a row or similar exercise, and then do two variations on a bicep curl.

The pull-ups

Each of the 6 times you do pull-ups in this routine, you will do them differently. Outside of the pretty standard wide grip, chin-up, and close grip varieties, you will also be introduced to towel and corn cob pull-ups. Of all the pull-ups I did in P90X, the corn cob proved to be the most challenging. For this particular pull-up, you begin with the standard motion of getting your chin above the bar and then proceed to move your body left, right, out, and back (all while holding yourself up) before releasing back to the ground. Even at my best, I only finished with 7 of these in the allotted time (compared, say, to 24 or more on other varieties). To get a visual on how this looks, check out the following video:

As you can see, this is not your average pull-up. To make it even better, it takes place about half-way through the workout. That means you have to do pull-ups before it and pull-ups after it. I know, I’m nothing if I can’t do a good job of stating the obvious.

Bicep curls

Suffice it to say here that you will do enough varieties of bicep curls in this workout to make it a little difficult to lift your spoon to your mouth when eating cereal the next morning. That being said, you should get enough of a pump from the set to gain an inch or two of size in your biceps. Please note: this is that inch or two that quickly disappears as it is just extra blood in your muscles to support the work you are doing. Makes for some great photos though!

Closing thoughts

One advantage to this workout is that it is a little shorter than most in the  program: about 52 minutes. It’s always nice to know that you’re not going to have to make it quite as long from time to time. Give this one a shot and I’m sure you will love it!

Don’t forget to take a look at other workouts in the program.

Photo by .B.P.M.