Instructions

1

Stand with feet shoulder-width apart, arms fully extended at sides with palms facing forward, maintaining an upright posture with neutral spine

2

Ensure arms are perpendicular to the body and core is engaged; palms remain supinated (facing forward) throughout the movement

3

Lower arms in a controlled manner by extending elbows, allowing the weight or resistance to stretch the biceps as arms return to full extension

4

Flex elbows and curl arms upward in an arc motion, bringing fists toward shoulders while maintaining upper arm position against torso, squeeze biceps at the top of the movement

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Biceps Brachii growth, the Back scrub stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Back scrub for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Body weight.

Exercise Variations

Dumbbell Back scrub
Cable Back scrub
Banded Back scrub

Beginner Tips

If you are new to the Back scrub , focus on mastering the movement pattern with zero weight before adding Body weight.

Back scrub