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?
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
-back, upper + lower back and biceps.
oth the long and short heads of the bicep muscle, and a great way to finish this workout and BURNOUT the arms!
1. Dumbbell Pullover
2. Flip Grip Curl
3. Single Arm Fly
4. Curl + Isometric Hold
5. 3-Way Back Row
6. Alternating Curls
40 secs work, 20 secs rest. Repeat x2 sets.
Back + Biceps
TRY THE FULL
35-MINUTE UPPER BODY WORKOUT!
FULL Arm Workout
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