Back & Biceps Workout

Exercise Illustration Focus Exercise data Comments1 -Pull up w/widegrip

3 set x 6-8 rep Hang with a wide grip and pull yourself upuntil your neck reaches grip level. Slowlylower yourself again. Look forward anddownward throughout the movement.

2 -Cable latpulldown

4 set x 10-12 rep Grasp at a wide grip, lean slightly backwardand look up, inclining your head slightly.Push your chest forward and pull the bardown to your chest. Slowly return to the startposition and repeat.Target muscles: m.latissimus dorsi, m.teresmajor. Assisting muscles: m.trapezius,m.rhomboideus, m.biceps brachii,m.deltoideus and other muscles.

3 -Lat pulldownw/narrow grip

4 set x 10-12 rep Choose over or under hand grip. Push chestforward while pulling the bar to your chin. Atthe end of the movement, Keep your armsclose to your body and accentuate the finalposition. Slowly return to the start positionand repeat.Primarily exercises: m.latissimus dorsi,m.teres major. Assisting muscles:m.trapezius, m.rhomboideus, m.bicepsbrachii, m.deltoideus and other muscles.

4 -Standing row

4 set x 10-12 rep Grip the bar with a underhandgrip with ashoulder width space. Stand slightlyforwardleaned with slightly bend knees andstraight back. Start the practise with pullingyour shoulders back, bend you elbows andmove you arms upp along the body. Lift thebar against the stomach and move theshoulderblade together at the endposition.Drop slowly back to startposition and repeat.Practise primary: m.latissimus dorsi, m.teresmajor, m.trapezius, m.rhomboideus.Assistent muscles: m.biceps brachii,m.deltoideus and others.

5 -Seated rowing

3 set x 10-12 rep Sit with your back straight, knees slightlybent and shoulders pulled forward. Pullhandle toward your abdomen while pushingyour chest forward and pulling yourshoulders backward.

6 -Knee and handsupported rowing

3 set x 10-12 rep Stand with your weight distributed on one legand one arm. Hold the dumbbell in your freehand, letting your arm hang down. Pull upyour shoulder and arm along your side untilthe dumbbell reaches your abdomen. Loweragain.Target muscles: m.latissimus dorsi, m.teresmajor, 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 Comments7 -Standing bicepscurl

3 set x 10-12 rep Choose over or under hand grip. Stand withthe bar hanging in front of you, bend yourelbows and lift the bar all the way up beforeslowly lowering it again.Target muscles: m.biceps brachii. Assistingmuscles: m.brachialis, m.brachioradialis m.fl.

8 -Standing bicepscurl w/neutral grip

3 set x 10-12 rep Stand with the dumbbells hanging down bysides, palms facing inward toward yourthighs. Bend your elbows and lift thedumbbells all the way up without rotatingyour arms. Slowly lower to the start positionand repeat.

9 -Biceps Curl

3 set x 10-12 rep Put your arms on the pad, grab the handlesand bend your arms maximally before slowlylowering them back down. Avoid anexaggerated elbow stretch.

2015 ExorLive AS 2

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