Back and Biceps

lat pulldown machine · bench · cable · stirrup handle · weight plates · barbell · rear delt machine · set of dumbbells

Total workout time

45 min

Active workout time

31 min

Muscles worked

Primary: Biceps/Elbow Flexors, Lats, Scapular Stabilizers, Shoulders, Upper Back

Secondary: Traps

Main block

6 moves

  • Lat Pulldowns

    Primary: Lats, Upper Back · Secondary: Biceps/Elbow Flexors

    3 sets

  • Bench Supported Single Arm Lat Pulldown

    Primary: Lats, Upper Back · Secondary: Biceps/Elbow Flexors

    3 sets

  • Barbell Bent Over Row

    Primary: Lats, Scapular Stabilizers, Upper Back · Secondary: Traps

    3 sets

  • Machine Rear Delt Fly

    Primary: Shoulders, Upper Back · Secondary: Scapular Stabilizers, Traps

    3 sets

  • Alternating Dumbbell Hammer Curls

    Primary: Biceps/Elbow Flexors

    2 sets

  • Dumbbell Bicep Curls

    Primary: Biceps/Elbow Flexors

    2 sets