6 BACK   AND BICEP  EXERCISES

PULL WORKOUT  with DUMBBELLS

Your back and bicep muscles contract when you pull weight towards you, so it’s ideal to pair these two muscle groups together as they often work together (ex. dumbbell rows).

WHY PAIR BACK AND BICEPS?

DUMBBELL PULLOVER

One of the only dumbbell back exercises that creates lateral flexion (to target your lats, the largest muscle in your back)!

FLIP GRIP BICEP CURL

An effective bicep exercise that targets the upper arm, mid-arm and forearm. A good exercise to GO HEAVY and challenge your arms!

SINGLE ARM BACK FLY

Targeting the upper back, rhomboids and traps. Option to place your non-working hand on a bench for additional support.

CURL + ISOMETRIC HOLD

While one bicep is working through movement, the other bicep muscle is under constant tension with an isometric hold. 

3-WAY BACK ROW

A wide, narrow, and reverse grip row that targets the mid-back, upper + lower back and biceps.

ALTERNATING CURLS

Targets both the long and short heads of the bicep muscle, and a great way to finish this workout and BURNOUT the arms!

SCREENSHOT WORKOUT

1.  Dumbbell Pullover 2. Flip Grip Curl 3. Single Arm Fly 4. Curl + Isometric Hold 5. 3-Way Back Row 6. Alternating Curls DO IT: 40 secs work, 20 secs rest. Repeat x2 sets.

TRY THE FULL  35-MINUTE UPPER BODY WORKOUT!

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