🔥 Back & Biceps Workout Guide

Описание: 🟢 BACK WORKOUT

1️⃣ Reverse Grip Lat Pulldown

Target: Lower lats, mid-back, biceps (secondary)

How to perform:
• Sit on the machine and grip the bar underhand (palms facing you).
• Keep chest up and slight lean back.
• Pull the bar down toward your upper chest.
• Squeeze your lats at the bottom.
• Slowly control the bar back up (don’t drop).

Sets & Reps:
👉 3–4 sets × 8–12 reps

Pro Tips:
• Don’t swing your body.
• Focus on elbow drive, not hands.
• Full stretch at the top is MUST.

Common Mistakes ❌
• Pulling behind the neck
• Using momentum
• Half reps

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2️⃣ Straight Arm Cable Pulldown

Target: Lats isolation, serratus

How to perform:
• Stand facing cable with straight bar/rope.
• Slight bend in elbows (keep fixed).
• Pull the bar down in an arc toward your thighs.
• Squeeze lats hard at bottom.
• Slowly return to start.

Sets & Reps:
👉 3 sets × 12–15 reps

Pro Tips:
• Keep arms almost straight.
• Hinge slightly at hips.
• Think: “push bar down with lats”.

Common Mistakes ❌
• Turning it into tricep pushdown
• Bending elbows too much
• Standing too upright

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💪 BICEPS WORKOUT

3️⃣ EZ Bar Curl

Target: Overall biceps mass

How to perform:
• Hold EZ bar with shoulder-width grip.
• Keep elbows close to body.
• Curl the bar up toward chest.
• Squeeze biceps at top.
• Lower slowly with control.

Sets & Reps:
👉 3–4 sets × 8–12 reps

Pro Tips:
• Don’t swing.
• Control the negative.
• Keep wrists neutral.

Common Mistakes ❌
• Using back momentum
• Elbows moving forward
• Fast dropping

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4️⃣ Incline Dumbbell Curl

Target: Long head (biceps peak)

How to perform:
• Sit on incline bench (45–60°).
• Let arms hang fully stretched.
• Curl dumbbells one by one or together.
• Squeeze at top.
• Lower slowly for full stretch.

Sets & Reps:
👉 3 sets × 10–12 reps

Pro Tips:
• Full stretch is key 🔑
• Keep shoulders back.
• Slow tempo works best.

Common Mistakes ❌
• Lifting shoulders
• Half range of motion
• Going too heavy

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5️⃣ Reverse Grip Cable Curl

Target: Brachialis & forearms

How to perform:
• Attach straight bar to low pulley.
• Grip overhand (palms down).
• Curl bar upward while keeping elbows fixed.
• Pause at top.
• Lower slowly.

Sets & Reps:
👉 3 sets × 12–15 reps

Pro Tips:
• Use lighter weight.
• Strict form only.
• Feel forearms working.

Common Mistakes ❌
• Wrist bending
• Heavy ego lifting
• Body swinging

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6️⃣ Dumbbell Hammer Curl

Target: Brachialis, biceps thickness

How to perform:
• Hold dumbbells in neutral grip.
• Curl upward keeping palms facing each other.
• Keep elbows tight.
• Lower slowly.

Sets & Reps:
👉 3 sets × 10–12 reps

Pro Tips:
• Control both up & down.
• No swinging.
• Keep movement strict.

Common Mistakes ❌
• Turning into normal curl
• Using momentum
• Incomplete range

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⚡ Workout Structure (Best Order)

✅ Reverse Grip Pulldown
✅ Straight Arm Pulldown
✅ EZ Bar Curl
✅ Incline Dumbbell Curl
✅ Reverse Cable Curl
✅ Hammer Curl

Rest Time:
⏱️ 60–90 sec between sets

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🚀 Optional Finisher (Advanced)

👉 Last set of hammer curls = drop set
👉 Last set of pulldown = slow negatives



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