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Apr 1, 2024 · Combine back and bicep exercises into one effective back and arm workout with this simple, customizable routine. Plus, learn the anatomy of the muscle groups.
May 13, 2024 · Kick-start your back and biceps development with this great workout for building wide lats and sleeve-bursting upper arms.
- Tiana Walker
- Lat pulldowns — 3-5 sets of 8-12 reps. No good back and biceps workout for females is complete without some kind of lat pulldown because it’s one of the best exercises for toning your traps and lats.
- Cable rows — 3-5 sets of 10-15 reps. Cable rows are the opposite of lat pulldowns in that they predominantly work the traps over the lats. That is, of course, unless you use a close or underhand grip, in which case you’ll shift the emphasis onto your lats.
- Lat pushdowns — 3-5 sets of 12-20 reps. Lat pushdowns make a great addition to any women’s back and bicep workout because they isolate the lats better than virtually any other exercise.
- Seated dumbbell curls — 3-5 sets of 8-12 reps. Sitting arm curls are a great exercise for isolating your biceps because the core strength requirement is much lower than the sanding version.
May 29, 2024 · The back and biceps workout below focuses on building strength and lean muscle tissue in the lats, lower back, rhomboids, both heads of the biceps, shoulders, and forearms. Consider completing this workout twice per week for best results.
Apr 30, 2024 · To sculpt the biceps, there are so many biceps workouts beyond biceps curls and hammer curls. A trainer demonstrates the best biceps exercises to try at home.
- 18 min
Join Trainer Lindsay for the ultimate back and bicep workout for women. She'll take you through multiple superset workouts mixing back and biceps muscles tog...
- 3 min
- 46.8K
- IdealFit
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Jun 28, 2024 · Machine Reverse Flye: 3 x 12-15. Dumbbell Hammer Curl: 3 x 10. Using machine-based exercises that stabilize your movement patterns will be very helpful here. How to Progress. Since you’re trying...
