Arm and Back Workout
This arm and back workout is designed to effectively target the long head, short head, and brachialis muscles of the biceps. In addition, it focuses on the back muscles including the trapezius (traps), latissimus dorsi (lats), and rear deltoids (rear delts).
To maximize performance and avoid fatigue early in the session, follow the workout in the order listed. Each exercise includes a description, the muscles targeted, recommended sets, and a rep range.
To view examples of how to complete each exercise watch: https://www.youtube.com/watch?v=UzCqlqhW4K8
Back
Seated Machine Row
The first exercise is the seated machine row, which primarily targets the lats and traps. It also engages the biceps and rear delts as secondary muscles.
To maximize muscle activation, focus on a slow eccentric phase (lowering the weight) and aim for a deep stretch at the bottom of each rep. This stretch will help improve muscle recruitment and range of motion.
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- Sets: 3
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- Reps: 8–12
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- Intensity: Push to failure on each set within the given rep range (meaning you cannot complete another full rep with proper form).
Cable Lat Pull Overs (Or Dumbbell Row)
Next, move on to cable lat pull-overs. This isolation movement is excellent for lat development, and also activates the triceps and rear delts.
While still aiming for a solid stretch at the bottom, shift the emphasis toward achieving a strong burn rather than strict time-under-tension. Reps should be controlled, but slightly quicker than those in the machine row.
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- Sets: 2
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- Reps: 10–12
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- Intensity: Focus is on burn and stretch, not on reaching failure.
supinated seated cable row
Finish your back training with supinated (underhand grip) seated cable rows. This variation still targets the lats, with additional activation in the mid traps, biceps, forearms, and rear delts.
As with the machine row, emphasize a slow eccentric and a full stretch at the bottom. The underhand grip helps shift more focus onto the lower lats and biceps, making it a powerful finisher.
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- Sets: 3
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- Reps: 8–12
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- Intensity: Push to failure on each set within the target range.
This example of the exercise is a normal cable row – to achieve a supinated row use a under-hand grip.
Arms
Seated Incline Bicep Curls
The first exercise in the arm portion of this arm and back workout is the seated incline bicep curl. This variation places the biceps in a stretched position, allowing for better activation of both the long and short heads of the bicep.
To maximize effectiveness, focus on a slow eccentric phase (lowering the dumbbells slowly) and a strong squeeze at the top of each rep. This combination boosts time under tension and mind-muscle connection.
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- Sets: 3
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- Reps: 8–10
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- Intensity: Push to failure on each set (aim to not be able to complete another rep with good form)
Hammer Curls
The next movement is the hammer curl, which is ideal for targeting the brachialis—a key muscle that lies underneath the bicep. This exercise also works the long head of the biceps and the forearms, contributing to a thicker overall arm appearance.
Use a neutral grip (palms facing each other) throughout the movement. Focus on strict form and minimize swinging or using momentum. While you should still control the eccentric phase, the goal here is to keep tension on the brachialis throughout.
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- Sets: 3
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- Reps: 10–12
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- Intensity: Aim to reach failure within the rep range on each set, maintaining clean technique.
