Back & Bicep Workout

Back & Bicep Workout

Last weekend I worked out with a good friend of mine, Kelly, at LA Fitness. While we were there I tried the sauna for the first time and it felt amazing. I have the workout listed below along with a link to the video on my Youtube channel.

Back & Bicep Workout

  • Hammer Curls: Start with a dumbbell in each hand, with your arms extended by your sides. Your palms are going to face your torso. Curl the dumbbell forward until it is at shoulder height. Pause and hold. Then slowly lower back down. Repeat 3 sets of 15.

 

  • Bicep Curls: This exercise is similar to the hammer curl. The only difference, is that you start by holding the dumbbells with your palms facing forward. Curl the dumbbell forward until it is at shoulder height. Pause and hold. Then slowly lower back down. Repeat 3 sets of 15.

 

  • 21’s: This is basically a bicep curl with a straight bar. The only difference is that you are going to do 7 reps in three different ranges of motion. First, you start with raising the bar from above your thighs to your torso. Then lower it back down for seven reps (lower range of motion). Second, you raise the bar to the top of your chest and lower it to your torso. Then lower it back down for seven reps (upper range of motion). Third, you start by raise the bar from above your thighs to the top if your chest. Then lower it back down for seven reps (full range of motion). Repeat 3 sets of 21.

 

  • Bent Over Two Arm Long Bar Row: Put weight on the end of an Olympic barbell. Start with your body bent forward until you are parallel with the ground. Be sure to keep your knees slightly bent. Hold the barbell between your legs with your arms extended. Pull the bar towards your chest, keeping your elbows in close to your body. Pause and hold. Then slowly lower the bar back down until your arms are extended.  Repeat 3 sets of 15.

 

  • Wide Grip Lat Pulldown: Grab the bar with your palms facing forward. Use a wide grip. As your arms are extended above, lean back about 30 degrees. Pulldown the bar until it barely touches the top of your chest. Pause and hold. Then slowly raise the bar back to where you started. Repeat 3 sets of 15.

 

  • Reverse Grip Lat Pulldown: This exercise is similar to a wide grip lat pulldown. The only difference is that you are going to grab the bar with your palms facing your torso. Also you are going to use a close grip. As your arms are extended above, lean back about 30 degrees. Pulldown the bar until it barely touches the top of your chest. Pause and hold. Then slowly raise the bar back to where you started. Repeat 3 sets of 15.

 

  • Seated Cable Row: For this exercise use the v-bar attachment. Start by sitting down on the row machine and place your feet on the platform in front of you. Lean over and grab the attachment. Pull the weight towards you until you almost touch your abdominals. Pause and hold. Then slowly lower back. Repeat 3 sets of 15.
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Related Posts:

For alternate back exercises see,

Back Workout
Back & Rear Delt Workout

If you’re interested in working with me then check out my coaching website. I offer customized personal training programs. If you don’t want one-on-one coaching, you can buy one of my downloadable training guides.

Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel here so you can see the next video that I will be posting. I hope you enjoyed reading this blog post. If you have any questions please comment below.

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