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BACK + BICEP EXERCISES

TONE YOUR PULL MUSCLES WITH DUMBBELLS!

What is a pull  workout?

A pull workout focuses on  muscles that contract (like  your bicep flexing as you  pull weight up towards you  in a bicep curl)!

Why incorporate  a pull day?

Focusing on the pull  muscles (back and biceps)  allows you to go heavy and fatigue them!

Try these 6 exercises  with weights 👉

Targets: The lats. ⭐This unilateral exercise  also engages the bicep  and core!

1

SINGLE  ARM ROW

Targets: The lats, core  and abs. ⭐ This back is often used  to get rid of back fat  under your bra.

2

DUMBBELL PULLOVER

Targets: The biceps, core  and abs.

3

BICEP  CURLS

Targets: The biceps. ⭐ The isometric hold  adds a challenge by  increasing time under  tension.

4

HAMMER CURL + HOLD

Targets: The lower back,  upper back and biceps. ⭐ A true compound  upper body pull exercise.

5

REVERSE  GRIP ROW +  CURL

Targets: The rear delts and major upper back  muscles as well as the  biceps and core.

6

BACK FLY + HAMMER  CURL

1.  Single Arm Row 2. Dumbbell Pullover 3. Bicep Curls 4. Hammer Curl + Hold 5. Reverse Grip Row + Curl 6. Back Fly + Hammer Curl DO IT: 40 sec work, 20 sec rest.

Screenshot Workout

Try these Back +  Bicep Exercises in  this  35-MINUTE  PULL WORKOUT 

Ready for a PUSH  Day Workout? (Shoulders, Chest + Triceps)  TAP BELOW!