Upper Body Pull + Rear Delts + Bicepts

bar · set of dumbbells · bench

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

5 moves

  • Pull Up

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

    3 sets

  • Bench Supported Dumbbell Row

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

    2 sets

  • Incline Dumbbell Rear Delt Fly

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

    3 sets

  • Incline Bicep Curls

    Primary: Biceps/Elbow Flexors

    2 sets

  • Alternating Dumbbell Hammer Curls

    Primary: Biceps/Elbow Flexors

    2 sets