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Upper Body

Back & Biceps

6 exercises · 55 min · Intermediate

Strong & Steadyby Strong & Steady @strongandsteady

A thicker, wider back and stronger arms. Start with a heavy row, finish with curls.

  • Barbell Row

    Barbell Row

    Upper Back, Lats

    4 × 6–8
  • Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    Lats

    3 × 10–12
  • Chest-Supported Row

    Chest-Supported Row

    Upper Back, Lats

    3 × 10–12
  • Dumbbell Pullover

    Dumbbell Pullover

    Lats, Chest

    3 × 12
  • EZ-Bar Curl

    EZ-Bar Curl

    Biceps

    3 × 8–12
  • Incline Dumbbell Curl

    Incline Dumbbell Curl

    Biceps

    3 × 10–12

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