- Holding a battle rope in each hand, slightly bend at the knees and maintain a tight core.
- With your hands at core level, begin the movement by alternating and bringing each rope up by lifting your arms
- Find a rhythm as you bring each rope up and then back down again in a hammering motion.
Back & Biceps
1 min
·
8 exercises
8 sets of 12 - William / 3 sets of 12 - Sylvia
Battle Rope Bilateral Waves
Close Grip Lat Pulldowns
Cross body Cable Rows
Wide-Grip Lat Pulldowns
Triangle Bar Lat Pulldowns
Machine Bicep Preacher Curls
Standing Bicep Cable Curls
Standing Dumbbell Bicep Curls
This Back & Biceps 1 min gym workout plan effectively targets your abs, arms, back and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
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Back & Biceps
1 min
·
8 exercises
8 sets of 12 - William / 3 sets of 12 - Sylvia
Battle Rope Bilateral Waves
Primary muscle group(s):
Abs, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Quadriceps
Close Grip Lat Pulldowns
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
- Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
- Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
- Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
- Lean back, letting the straps hold your weight. Your arms should be straight.
- Pull yourself up with your back, maintaining a tight core.
- Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Cross body Cable Rows
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Adjust a cable pulley system with the handle resting at about shin level
- Stand next to the cable and pivot at the hips to bend over at about a 45-degree angle
- Reach across your body with the hand that’s farthest from the cable and take a firm grip of the handle
- Bring the handle across your body without rotating your torso, using mostly your lat muscle
- After tensing at the peak, allow the cable to pull its way, in a controlled way, back to the starting position
Wide-Grip Lat Pulldowns
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Set up a cable station with a straight bar attached to the top pulley.
- Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
- Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
- Lean back slightly without arching your back.
- Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
- At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
- Return to the start position by arcing your elbows forward while relaxing your shoulders.
- Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
- Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
- Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
- Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
- Repeat.
By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.
Triangle Bar Lat Pulldowns
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Attach a V-bar / Triangle Bar to the Lat Pulldown machine. Sit on the bench and make sure your knees are secure. Reach up and grab the V-bar with an overhand grip. Be sure to brace your core.
- Begin the movement by leaning back slightly while pulling down on the V-bar. Be sure to engage your middle back during the movement.
- Once the V-bar is at your chest, pause, contract the muscle, and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
- Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
- Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.
Machine Bicep Preacher Curls
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Adjust the seat height so that you can comfortably hang your arms over the pad of the machine. Make sure your shoulders are forward, allowing you to bring your arms closer than shoulder-width.
- Using an underhand grip, secure the handle of the machine bar. Keep a slight bend in the elbows at all times. Move the bar up, towards your face, focusing the tension in the biceps. Pause at the top and slowly lower to the starting position.
- Do not allow the weight to touch the stack and do not lock out your elbows. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
- Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
- Grip the EZ curl bar with an underhand grip at shoulder width.
- Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
- Lower the bar by extending your arms back to the starting position.
This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
- Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
- Grip the dumbbell with an underhand grip at shoulder width.
- Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps.
- Lower the dumbbell by extending your arms back to the starting position.
- Repeat for the desired number of repetitions then change to your other arm.
This exercise is designed to isolate and focus attention on the biceps. Therefore resistance is stronger at the start of each repetition. So when you begin each repetition, don't
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
- Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps.
- Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
- Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.
Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.
Standing Bicep Cable Curls
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Set up a cable station with a straight bar attachment connected to the low pulley.
- Stand close to the station, feet shoulder width apart either side of the pulley.
- Grip the bar with a shoulder width underhand grip.
- Keep your elbows close to your sides.
- Curls your arms upward from the elbows in a smooth arc.
- Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
- Lower the bar back to the starting position in a smooth motion.
- Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
- Repeat.
This exercise can be performed by alternating between arms.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Standing Dumbbell Bicep Curls
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
- Repeat.
This exercise can be performed by alternating between arms.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Set up a cable station with a straight bar attachment connected to the low pulley.
- Stand close to the station, feet shoulder width apart either side of the pulley.
- Grip the bar with a shoulder width underhand grip.
- Keep your elbows close to your sides.
- Curls your arms upward from the elbows in a smooth arc.
- Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
- Lower the bar back to the starting position in a smooth motion.
- Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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