What are some good explosive plyometric exercises that mainly work back and biceps. In the past year I had to take a break from the weight training aspect of martial arts and because of the job I worked at the time lost a good okay of weight and in turn muscle. I've been consistently going to the gym more and working a lot of isometric and plyometric for the weight training days. I however cannot do a pull-up anymore and while it is frustrating, I'm not giving up. I've been doing inverted rows to compensate, but I would like more bicep and back targeted exercises to make up for the lack of strength in those muscles as opposed to my chest and triceps.