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Back and Biceps Video
It’s time to turn heads at the beach with your shiny new back and biceps! The best exercises for back and bicep training involve some type of pulling movement. Pulls are movements where we grab and pull an object closer to our bodies or pull our bodies closer to an object. Quick tip: don’t forget to use heavy, multi-joint exercises earlier in the session and moderately loaded, single-joint exercises last. This way you check off all the boxes you need for muscle fiber recruitment. Now, go crush this workout!

Trap bar deadlift, 5x10:
• The latissimus dorsi (lat) is one of the prime movers trained in the trap bar deadlift. The wide grip puts a unique demand on the lats, as well as the triceps, rhomboids, and mid-trapezius fibers.

Single Arm Dumbbell Row, 3x10 on each arm:
• The biceps and lats are prime movers trained in the bent over row. They also get some assistance from their loyal wingmen the triceps, posterior deltoid, and middle trapezius fibers. While using one arm, your core will resist the rotational force. Meaning, you’ll get some extra oblique work while you’re at it!

Cable lat pull down, 3x as many as possible:
• Lat pull downs train the lats and biceps at the same time. What’s even better, is it puts a major stretch on the lat fibers, which then have to work extra hard to pull back into the shortened position. This makes the lat pull down one of the most targeted exercises for the lats.

Barbell Bicep Curl 3x10:
• When done without rocking the chest back and forth, the barbell bicep curl can really attack the bicep muscle fibers. The barbell helps to track the arms on the same plane, which forces them to produce equal force. In a way, the barbell curl is more difficult than the dumbbell curl.

Lying cable curl 3x10:
• At this point in the session, you may be fatiguing, which means technique could get sloppy. Lying will keep the spine to stay neutral, and elbows supported. So, you won’t use any momentum from other joints to get the bicep curl accomplished- Just pure bicep-burning glory!

Open-grip concentration curl 3x10 on each arm:
• This single arm curl will do exactly what it’s named to do; concentrate on one bicep at a time. The supported elbow will allow the work to stay focused on the bicep fibers, and not the pec or the anterior deltoid.