5 Back and Bicep Workouts To Build Strength and Muscles

In the previous article, we’ve discussed which is better between cardio or strength training for burning body fat. And the conclusion is - strength training is better than cardio in giving you a sexy and lean pro cheerleader’s body.

We’ve written so many strength training blogs to tone your body with core, glute, and leg muscle exercises. As we always promise, we want to provide you everything to be healthy and successful in your pro cheer career. So here’s the last piece of the fitness puzzle - back and bicep workouts.

For Your Biceps

1. Bicep curl

Start by standing with your feet hip-width apart while holding a pair of dumbbells on your sides.
Let your palms face upward.
Keep your back straight and your chest upright.
Bend your elbows and curl the dumbbells upward and toward your shoulders while avoiding to move your upper arms.
Slowly lower the dumbbells back to your starting position while keeping control.
Do 15 reps with 3 sets.

2. Hammer curl

Start by standing with your feet hip-width apart while holding a pair of dumbbells on your sides.
Let your palms face sideways inward.
Keep your back straight and your chest upright.
Bend your elbows and curl the dumbbells upward and toward your shoulders while avoiding to move your upper arms.
Slowly lower the dumbbells back to your starting position while keeping control.
Your muscles might feel a slight discomfort if you have completed the 3 sets of bicep curls before. If this happens, do as many reps and sets as you can but strive to finish the 15x3 count.

3. Wide bicep curl

Start by standing with your feet hip-width apart while holding a pair of dumbbells on your sides.
Keep your elbows stuck to your sides and let your forearms face outward on a 45-degree angle away from your body.
Bend your elbows and curl the dumbbells upward and toward your shoulders while avoiding to move your upper arms.
Slowly lower the dumbbells back to your starting position while keeping control.
Do your best to do 15 reps by 3 sets as the other curl exercises.

For Your Back

1. Banded shoulder external rotation

Hold a looped resistance band on your front with your hands
Let your palms face upward.
Keep your elbows stuck to your sides and bend them 45-degrees with your forearms pointing straight forward. This is your starting position.
Move your palms away from each other by pulling the resistance band sideways outward.
Slowly bring your hands inward back to your starting position while maintaining control.
Complete 15 reps with 3 sets.

2. Resistance band row

Start by sitting on the floor with your legs straightly extended in front of you and both of your feet beside each other.
While holding the band handles, position the center of the band on your feet arch.
Wrap each end of the band inside and around each of your feet and make two loops on each foot. If your resistance band is short, then just do one loop.
Sit upright while engaging your core and hold the band handles in front of you with elbows bent on a 45-degree angle next to your side. This is your starting position.
Pull the handles back to your sides while avoiding to lean backward.
Slowly release the hand back to your starting position.
Do your best to achieve 15 reps with 3 sets.

These workouts are intended for you to do at home with simple and affordable equipment. In a short time, your perseverance in exercising will eventually make you reach a plateau. When that happens, add more reps, sets, increase weight, and resistance.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.

Join a POM FIT™ class below:

POM FIT™ INTRO CLASS (Free for a LIMITED time)

POM FIT™: GAMEDAY1™ (USD 27.00)