Back & Biceps Workout

Exercise Illustration Focus Exercise data Comments

Hang with a wide grip and pull yourself up
1- 3 set x 6-8 rep until your neck reaches grip level. Slowly
Pull up w/wide lower yourself again. Look forward and
downward throughout the movement.
grip

Grasp at a wide grip, lean slightly backward

2- 4 set x 10-12 rep and look up, inclining your head slightly.
Cable lat Push your chest forward and pull the bar
down to your chest. Slowly return to the start
pulldown position and repeat.
Target muscles: m.latissimus dorsi, m.teres
major. Assisting muscles: m.trapezius,
m.rhomboideus, m.biceps brachii,
m.deltoideus and other muscles.

Choose over or under hand grip. Push chest

3- 4 set x 10-12 rep forward while pulling the bar to your chin. At
Lat pulldown the end of the movement, Keep your arms
close to your body and accentuate the final
w/narrow grip position. Slowly return to the start position
and repeat.
Primarily exercises: m.latissimus dorsi,
m.teres major. Assisting muscles:
m.trapezius, m.rhomboideus, m.biceps
brachii, m.deltoideus and other muscles.

Grip the bar with a underhandgrip with a

4- 4 set x 10-12 rep shoulder width space. Stand slightly
Standing row forwardleaned with slightly bend knees and
straight back. Start the practise with pulling
your shoulders back, bend you elbows and
move you arms upp along the body. Lift the
bar against the stomach and move the
shoulderblade together at the endposition.
Drop slowly back to startposition and repeat.
Practise primary: m.latissimus dorsi, m.teres
major, m.trapezius, m.rhomboideus.
Assistent muscles: m.biceps brachii,
m.deltoideus and others.
Sit with your back straight, knees slightly
5- 3 set x 10-12 rep bent and shoulders pulled forward. Pull
Seated rowing handle toward your abdomen while pushing
your chest forward and pulling your
shoulders backward.

Stand with your weight distributed on one leg

6- 3 set x 10-12 rep and one arm. Hold the dumbbell in your free
Knee and hand hand, letting your arm hang down. Pull up
your shoulder and arm along your side until
supported rowing the dumbbell reaches your abdomen. Lower
again.
Target muscles: m.latissimus dorsi, m.teres
major, m.trapezius, m.rhomboideus.
Assisting muscles: m.biceps brachii,
m.deltoideus and other muscles.

© 2015 ExorLive AS ® 1
Back & Biceps Workout

Exercise Illustration Focus Exercise data Comments

Choose over or under hand grip. Stand with
7- 3 set x 10-12 rep the bar hanging in front of you, bend your
Standing biceps elbows and lift the bar all the way up before
slowly lowering it again.
curl
Target muscles: m.biceps brachii. Assisting
muscles: m.brachialis, m.brachioradialis m.fl.

Stand with the dumbbells hanging down by

8- 3 set x 10-12 rep sides, palms facing inward toward your
Standing biceps thighs. Bend your elbows and lift the
dumbbells all the way up without rotating
curl w/neutral grip your arms. Slowly lower to the start position
and repeat.

Put your arms on the pad, grab the handles

9- 3 set x 10-12 rep and bend your arms maximally before slowly
Biceps Curl lowering them back down. Avoid an
exaggerated elbow stretch.

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© 2015 ExorLive AS ® 2