Back And Biceps Workout

I posted a back and biceps workout video on my YouTube channel. I wanted to compliment it with a blog post. The exercises are listed below along with the link to the video.

Back Exercises

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.

Bicep Exercises

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.

Personal Training

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Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel. So you can keep up with my latest videos. I hope you enjoyed this back and biceps workout. If you have any questions feel free to comment below.

For alternate back exercises see,

High Volume Back Workout
The Best Back Exercises
The Ultimate Back and Biceps Workout Routine
Brutal Back Workout

Back And Biceps Workout