7|29 Back and Biceps Workout

Back:

• Elevated cable rows
• Seated one-arm cable pulley rows
• Straight-arm pulldown
• Close-grip front lat pulldown
• Underhand cable pulldowns

Biceps:

• Standing biceps cable curl
• Dumbbell alternate bicep curl
• Standing inner-biceps curl
• Overhead cable curl
• Reverse cable curl

20 minutes of high intensity on the crossramp

Biceps and Back Workout

Today I decided to try a few new back exercises at the gym using the cables. I really liked the change up and will most definitely incorporate the new moves into my routines. Here’s my workout from today:

Back:

• Cable incline pushdown – 3 sets x 15 reps
• Bent over barbell row – 3 x 15
• One arm dumbbell row – 3 x 15
• Seated cable row – 3 x 15

Biceps:

• Dumbbell alternate bicep curl – 3 x 15
• Cable hammer curl – with rope attachment – 3 x 15
• Barbell curl – 3 x 15
• Standing inner-biceps curl – 3 x 15
• Overhead cable curl – 3 x 15