Back & Biceps
Back:
-lat pull downs (cable with rope attachment)
-reverse grip bent-over dumbbell rows
-superset with single arm dumbbell row
-elevated cable row (close grip)
-cable pushdowns with straight bar
-barbell half deadlifts
Biceps:
-alternating dumbbell curls
-dumbbell hammer curls
-drop sets of dumbbell curls (supinating wrists)
TIP OF THE DAY: To get the most out of your bicep movements, remember to lower the weight slowly and also to allow for a full range of motion. A full range of motion for something like a bicep curl would consist of starting with the dumbbells by your side, raising the dumbbells until your forearms are almost touching your bicep and then returning all the way back down to where the dumbbells are once again at your side. However, don’t allow your muscles to rest here; as soon as they return down, contract that bicep and repeat the movement.
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