Pullups, Rows and Biceps for Ectomorphs

Weight training is tough enough, but for ectomorphs, achieving noticeable gains can be especially difficult. An ectomorph’s high-powered metabolism burns calories at such a rate that adding lean muscle mass is an added challenge. Back and biceps exercises -- such as pullups, rows and curls -- must be performed with a slightly different method for ectomorphs to see the results they’re working hard to achieve.

  1. Ectomorph Basics

    • The ectomorphic body type is one that is lean, with low body fat. Ectomorphs have difficulty putting on weight, both fat and muscle, because their body type has a metabolism that burns a high rate of calories compared to the other two body types – mesomorphs and endomorphs. Because of the high metabolism, ectomorphs are “hard-gainers” – their body burns up the calories needed to build mass before the body rebuilds muscle tissue following a workout. The ectomorph needs to eat more and use a heavy weightlifting program to pack on muscle mass.

    Pullups

    • Pullups are a bodyweight exercise that often serves as counterproductive for ectomorphs. It targets the latissimus dorsi and the biceps, along with the deltoids and trapezius muscles. To achieve gains, an ectomorph needs to lift heavy; if you can already do pushups with ease, you need to make it more challenging, so that you break down muscle tissue effectively so your muscles can then rebuild with more mass. Weighted pullups can provide adequate resistance. You have two options. You can wear a weighted training vest or you can tie a rope attached to a free-weight plate around your waist while you do your repetitions. Perform between four and six sets of 12 pullups using additional weight.

    Rows

    • Rows work both the biceps and the back, and there are a number of ways to perform them. Bent-over rows with heavy weight can help ectomorphs develop muscle mass in the biceps, triceps and latissimus dorsi. Seated cable rows using a stacked weight machine can also help isolate the biceps and back muscles, without requiring additional engagement from stabilizing muscles. This helps concentrate the lift on the biceps and lats. Perform four to six sets of each type of row using a weight level that is near your max capacity.

    Biceps

    • In addition to rows, the other primary exercise that targets the biceps is the curl. The curl is a two-phase isolation exercise that engages the biceps primarily, but also works the deltoids and trapezius. One-arm curls using dumbbells can help you develop even strength in each arm individually. One issue that you may commonly run into with weight training if you are an ectomorph – especially for smaller muscles like the biceps – is that the sore feeling subsides quickly, encouraging you to lift again too soon. Even if the soreness diminishes in a matter of hours, the muscle tissue requires at least one full day to regrow. Two days is often better. Separate your biceps workouts so that you have a couple of recovery days in between.