Bodybuilding: Back Double Biceps Pose

Table of Contents

What Is the Back Double Biceps Pose?  

There is a popular saying in modern bodybuilding: shows are won from the back. The back double biceps pose is a perfect way to showcase all of the poser’s back muscles that sometimes resemble a demon face. Coupled with prominent biceps peak, the back double biceps pose is the mark for complete rear development from head to toe.

More information about Bodybuilding Poses.

How to Do the Back Double Biceps Pose

Similar to the front double biceps pose, the back double biceps pose requires more mindfulness in connecting with your muscles. Here are three steps to properly execute the back double biceps:

1. Stand with your feet shoulder-width apart, turn your feet and knees out so that they form a V. Slightly extend one of your legs back and lift your heels, flexing the glutes, hamstrings, and calves.

2. Flex and bring your arms up and out to slightly higher than parallel to the floor. Flex your delts for that pop look from behind.

3. Expand your lats out while also emphasizing your traps and lower back. Slightly lean back to enhance the V taper.

Back Double Biceps Pose Cues:

• Feet shoulder-width apart with one foot back and out.

• Arms up parallel to the ground or higher.

• Flare lats and lean back.

Primary Muscles Worked in the Back Double Biceps Pose

• Biceps Brachii

• Triceps Brachii

• Latissimus Dorsi

• Trapezius

• Glutes

• Hamstrings

The back double biceps pose is a test for the development of the entire posterior side of the body. Practice this pose and be a cut above the rest.

Back Double Biceps Pose Alternatives

• Abs and Thighs Pose

• Front Lat Spread Pose

• Side Chest Pose

• Front Double Bicep

• Rear Lat Spread Pose

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