Bec Fit Mom | Personal Trainer

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Back, Biceps & Forearms Workout 👑

Back, Biceps & Forearms Workout 👑

Went really hard, got a great pump. No clients this morning, did hanging leg raises and they were hard after upper body. Hit biceps really hard 👏

Swipe for full workout details! I post my workouts daily, follow me for more! 😘

Personal Trainer @fitness1440_fxbg 📍

#personaltrainer #musclemommy #fitmoms #fitgirls #gymgirls #fitness #fitnesscoach #workout #workoutroutine #gymworkouts #backworkout #backworkouts #bicepsworkout #bicepworkout #forearmsworkout #forearmworkout #workouthelp #workouttips #creatorsearchinsights #effectiveworkouts #animegirls #backday #backandbiceps

2025/7/8 Edited to

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A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.

A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.

A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.

✨ Ready to Crush Your Fitness Goals? ✨

Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)

2027 likes

Back and arm workouts

#lemon8diarychallenge #armfatworkout #armdayexercise #strongforearms #armday💪

2949 likes

A woman with braided hair, seen from behind, wears a brown sports bra and black leggings, showcasing her back muscles. White lines and arrows highlight an hourglass shape, with text overlay "back exercises for an hourglass body."

A woman performs a single arm bent over row, bracing against a surface with a dumbbell in her right hand. A white arrow indicates the upward pulling motion, with text describing the exercise steps.

A woman performs lat pullovers using a cable machine with a rope attachment, bending over with arms extended. A white arrow points to the downward pulling motion, with text describing the exercise steps.

4 great back exercises for an hourglass body

Building your lat muscles in your back will create an hourglass shape! Add these exercises to your routine, doing 3 sets of 6-12 reps: Single arm bent over row - Brace yourself against a raised surface - Keeping your back flat, bend forward - Pull the dumbbell back and up to your hip - Slow

1457 likes

Dumbell only workout for the shoulder and biceps✨

Here’s a Dumbbell Only Workout targeting the Shoulders & Biceps 💪 This style of workout is great if you’re short on either equipment or 1. Curl into Arnold Press 4x10 2a. Seated Alternating Isometric Lateral Raise 4x10 2b. Seated Alternating Press 4xMAX 3a. Seated Incline Bicep Curls 4

1920 likes

A side-by-side comparison showing a woman's body transformation from 126lbs to 120lbs, highlighting the results of a knee-friendly workout routine.

A workout plan for Day 1, focusing on lower body and core. It illustrates exercises like bodyweight sumo squats, glute bridge with dumbbell, standing calf raises, and plank hold, along with tips for proper execution.

A workout plan for Day 2, focusing on upper body and cardio. It illustrates exercises like dumbbell shoulder press, bent-over rows, dumbbell chest press, and bicep curls, including tips and a walking cardio component.

Workout that doesn’t pop my knees

Strengthen and condition your body with this knee-friendly fitness and structured workout routine.🏋🏾‍♀️💪 Designed to build muscle, improve stability, and stay gentle on your joints, these exercises focus on controlled movements, proper alignment, and core engagement. Perfect for anyone recovering f

972 likes

Beginner friendly AB home workout!!

Here are 5 ab exercises for you to try at home!! You will do 3 sets of 30 seconds for each exercise. I suggest doing the first set of all exercises with 30 seconds on and a 30 second break in between each move. Then after you do each exercise for the first time repeat for another 2 rounds. If it’s

698 likes

How I grew my arms

I’m eating around 2,500 calories a day I plan on eating up 3,000 by the end of March . I used a 5lb dumbbell since my arms where extremely weak this work for me . I’m now on a 10lb weight. This arm-focused workout routine can help you gain arm muscle mass within two months by targeting different

240 likes

Upper Body Workout - Back & Biceps 💪🏼

This is a simple upper body pull day, with only 4 exercises. It targets you back, lats & biceps and only takes 40 minutes. Equipment Needed: lat pulldown machine, bench, cable machine. Here’s the workout: 1. Lat Pulldown lat pulldown machine, wide grip attachment 4 sets, 8-10 reps

249 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

169 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

793 likes

sexy back & biceps workout

strong is sexy ladies!! this is a back and bicep workout that is great for beginners but also for my advanced girlies🏋🏻‍♀️ building a strong back also allows for that smaller waist illusion so lets get to work👏🏻👏🏻 the workout: •lat pull downs •cable rows •cable pull downs •cable biceps

913 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Didn’t get great sets of Lat Pulldowns but went as hard as I could go. Biceps was KILLER. SS the last 4 exercises because of a client and didn’t do forearms Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitne

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Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1543 likes

A woman from behind in a gym, with text 'BACK EXERCISES TO MAKE YOUR WAIST LOOK SMALLER' and white lines emphasizing her waist, suggesting an hourglass figure.

A woman in a gym performing a single-arm bent-over row with a dumbbell, braced against a box. Text describes the 'SINGLE ARM BENT OVER ROW' exercise steps.

A woman in a gym performing a single-arm pulldown on a machine. Text describes the 'SINGLE ARM PULLDOWN' exercise steps, focusing on wrist alignment and elbow movement.

Back Exercises to make your waist look smaller

Losing weight and doing ab exercises aren't the only way to get your waist looking snatched - if you work on building your back muscles, specifically your lats, it will make your waist look smaller in comparison! Here are some of the best exercises to grow your lats and give the illusion of a s

1337 likes

A collage shows a woman performing four exercises: bent over row, seated cable row, lat pulldown, and biceps curl, in a gym. The central text overlay reads "BACK & BICEPS workout," highlighting the routine for strengthening these muscle groups.

A woman demonstrates the bent over row exercise in two phases, showing the starting position and the bar pulled towards her belly button. Text details 3 sets of 8-10 reps, with form tips including pushing hips back and keeping elbows tucked.

A woman performs a seated cable row, illustrating the extended arm position and the weight pulled in. The image includes instructions for 3 sets of 6-8 reps, advising to pull to the belly button and avoid raising shoulders.

Back & Biceps workout you need to try

Want stronger back & biceps? You need to try this workout! Exercise 1 - Bent over row (3 sets of 6-8 reps): Push your hips back to get into position Pull the bar to your belly button Keep your elbows tucked close to your sides Control the weight on the way back down Exercise 2 - Seate

588 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Effort was high today, hit some really good sets and got done in great time! Superset biceps really hard 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍 #lemon8fitness #lem

2 likes

Back & Biceps Workout ✨

Back & Biceps Workout ✨ WORKOUT DETAILS: Barbell Bent Over Rows Machine Rear Delt Flys Neutral Grip Assisted Pull Ups Preacher Curl Machine Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitn

4 likes

At Home Biceps Workout

💪🏻Exercises: -Bicep curls -Hammer curls -Wide curls -Alternating cross body hammer curls *Perform each exercise 3-4x til failure w/ 30 sec rest. 💪🏻Finisher exercises: -Biceps curl 21's -Hammer curl 21's -Wide curl 21's *Perform each exercise once consecutively-

79 likes

at home arm workouts!

Varying your biceps curls allows you to achieve a balanced and targeted arm workout! Strong biceps help to sculpt your arms and can make your shoulders really pop! Start with the standard curl to target the main part of your biceps, building overall strength. Incorporate hammer curls to fo

338 likes

Back & Biceps Workout 🥸

Back & Biceps Workout 🥸 WORKOUT DETAILS: Lat Pulldowns Mid Rows Seated Face Pulls Single Arm Cable Rear Delt Flys DB Bicep Curls Cable Bicep Curls Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍 #pe

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Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

Back & Biceps Workout 😚

Back, Biceps Workout 😚 WORKOUT DETAILS: Lat Pulldowns Single Arm Cable Row Straight Arm Rope Pulldowns Face Pulls Alternating DB Bicep Curls Cable Bicep Curls Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍

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🤍Workout split🤍

If you need help knowing what these workouts are you can always look them up on TikTok✨ Don’t forget use take your rest days (Saturday & Sunday) // As for sets & reps, I normally just do 3 sets of 10 or until failure (until you can’t anymore) 3 sets till you can’t. That’s when you’ll see

2267 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Weak workout vibes wise, Went hard weight wise. Took too long. Good work though. Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 #lemon8fitnes

4 likes

Forearm Workout

This is a workout that’s definitely going to build those forearms, if your tired at looking at those not arms not reaching full potential then save and try this workout to see results. #ForearmWorkout #StrongForearms #GripStrength #ForearmExercises #FitnessMotivation #ArmDay

779 likes

Back & Biceps Workout 💙

Back & Biceps Workout 💙 WORKOUT DETAILS: Lat Pulldowns Single Arm Cable Row Straight Arm Pulldowns Face Pulls Cable Bicep Curls Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍 #personaltrainer #mus

2 likes

Back, Biceps and Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Switched it up and hit back instead of chest because of missing back last week. Workout went great and I really do love back day so much. Changed it up a lot and tried a bunch of new things! Swipe for full workout details! I post my workouts daily, follo

4 likes

Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳

🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r

463 likes

Back, Biceps & Forearms Workout 👑

Back, Biceps & Forearms Workout 👑 WORKOUT DETAILS: Lat Pulldowns Seated Cable Rows Seated Face Pulls Cable Rear Delt Flys DB Bicep Curls *drop 5lbs and as many reps as possible* Single Arm Cable Hammer Curls Hanging Knee Raises Wrist Extensions/Wrist Curls Full workout details i

7 likes

A first-person view of legs on an exercise mat, with text overlay indicating 'Pilates From Home', '1 Hour', '60 min', 'Calories 450', and '3 levels', suggesting a home Pilates workout with calorie burn and difficulty options.

An infographic titled 'PILATES WORKOUT' displaying various Pilates exercises categorized by 'TOTAL BODY', 'UPPER BODY', 'CORE', and 'LOWER BODY', with illustrations for each movement.

An infographic titled 'YOGA ROUTINE for GLUTES + LEGS', illustrating 15 yoga poses like Fire Hydrant Kick, High Lunge, Warrior II, and Bridge, with instructions for holding and repeating poses.

✨Lose Weight and Tone your Body with Pilates✨

Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str

4150 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ We always going hard so that’s no surprise. Back day is the best day. Tried a few new things and had a really good workout. Inosuke Hashibira for the outfit today 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Perso

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Do this workout to have strong but lean arms 🌸

To get that lean but muscular (not bulky) look, do the weightlifting exercises below and make sure to eat a clean diet (if you have excess fat making your arms look bulky, a calorie deficit for a couple months might be helpful too)! Here are your exercises ⬇️ • Shoulder Press: I love these sinc

82 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ WORKOUT DETAILS: Lat Pulldowns Straight Arm Pulldowns Cable Rear Delt Flys Face Pulls DB Bicep Curls SS Cable Bicep Curls Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Pers

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TIGHTEN YOUR CORE WITH THIS 9 MIN WORKOUT

Tighten your core with this 9 min Pilates core workout!! No equipment needed for this workout!! 45 seconds on 15 sec rest Repeat 3X total Have no a strong core is so important, here’s why: Stabilizing the lower back Enhancing flexibility Helping with balance Supporting better postur

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A woman takes a gym selfie, with text 'My Current Workout Split How I'm Crafting My Dream Body Muscle By Muscle' and a muscle anatomy diagram.

A workout plan detailing Day 1: Glute Max Focus exercises including hip thrusts and lunges, and the start of Day 2: Quad and Hamstring Focus with bike, jump rope, and stretching.

A workout plan detailing the end of Day 2: Quad and Hamstring Focus exercises and Day 3: Middle Stomach Muscles and Pelvic Floor exercises like weighted V-ups and flutter kicks.

How to Target Specific Muscles for your Dream Body

Here’s my Muscle Cheat Sheet Guide: 🍑Glute Muscles🍑 Gluteus maximus Gluteus medius Gluteus minimus 🍑Gluteus Maximus: Squats Deadlifts Hip Thrusts Lunges Bulgarian Split Squats Glute Bridges Romanian Deadlifts Cable Kickbacks Sumo Deadlifts Barbell Hip Thrusts 🍑Gluteus Medi

692 likes

Simple Shoulder Workout

* I am in no way an expert, just like to share what works for me! 💕* Upright Rows: Hold a dumbbell in each hand using a pronated grip, so that your palms are facing downwards, then assume a shoulder width stance with the arms extended so that the dumbbells sit at hip height. Engage your core

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Workout Routine 🔀 Upper Body 💪🏼

#fitgirl #lemon8challenge Workout Routine Part 2: Upper Body 💪 (The rest of my routine is posted on my profile!) Here’s my current upper body split that I do every Friday & Sunday! I included all 16 exercises I follow, how many sets & reps I do for each, and which muscles they tar

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Back, Biceps & Forearms Workout ⚙️

Back, Biceps & Forearms Workout ⚙️ WORKOUT DETAILS: Lat Pulldowns Straight Arm Pulldowns Mid Rows Lateral Raises DB Hammer Curls DB Bicep Curls Cable Narrow Grip Bicep Curls Seated Face Pulls Behind the Back Wrist Curls Wrist Extensions Jump Rope Full workout details in my las

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Back and Biceps Workout 💪🏻

Time needed ~50 minutes 1: Lat Pulldown (4 x 6-8 reps) (4 sets): 2a: Gorilla Rows (12 reps total) 2b: Bicep Curl (6-8 reps) (3 sets): 3a: Straight Arm Lat Pulldown (8-10 reps) 3b: Hammer Curl (8 reps) (3 sets): 4a: Single Arm Cable Row (8-10 reps each) 4b: Rotating Curls

262 likes

Back & Biceps Workout ✨

Back, Biceps & Forearms Workout ✨ Got 110 for 8 finally! Reps are going up slowly but definitely going up. Did some DB rows they were hard but looked great form wise. Hit biceps hard with a superset on DB and a dropset on cable 👏 badass work, didn’t skip abs too 👏 Swipe for full workout

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Back & Biceps Workout ✨

Back, Biceps & Forearms Workout ✨ WORKOUT DETAILS: Narrow Grip Lat Pulldowns ISO High Row Straight Arm Lat Pulldowns Cable Rear Delt Flys DB Bicep Curls SS Hanging Knee Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer

6 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Great workout. Arms felt like noodles and I felt like I did a really good job today 👏 did pull ups for the first time in forever and they’re really f*ckin hard 😆 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s

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Snatch your waist with this dancer core workout!

Tone your core at home with this dancer core workout!! Perform each exercise for 30 seconds Take a 15 second rest Repeat 3X Having a strong core offers numerous benefits for athletes, desk workers, people who work on their feet, children, and older adults. Core strength is not just for thos

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Back & Biceps Workout Cable Edition 🙃

Back, Biceps & Forearms Workout 🙃 (The key to a small waist, is a big back 😉) WORKOUT DETAILS: (Cables Only) Lat Pulldowns Single Arm Cable Row Single Arm Cable Rear Delt Flys Single Arm Cable Bicep Curls Cable Bicep Curls Full workout details in my last post! I post my workouts

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Back, Biceps and Forearms Workout ❤️‍🔥

Back, Biceps and Forearms Workout ❤️‍🔥 WORKOUT DETAILS Lat Pulldowns Straight Arm Lat Pulldowns Seated Cable Row High Row DB Bicep Curls/Cable Bicep Curls Wrist Extensions Behind the Back Bar Curls SAVE & SHARE FOR YOUR NEXT BACK WORKOUT 😘 Personal Trainer @fitness1440_fxbg 🔥

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Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ WORKOUT DETAILS: Lat Pulldowns ISO High Rows Straight Arm Pulldowns Seated Face Pulls Cable Rear Delt Flys DB Bicep Curls Cable Bicep Curls Hanging Knee Raises Overhead Marches Full workout details in my last post! I post my workouts daily, follo

6 likes

New Workout Alert 🚨 ‼️ 🔔

#fitnessmotivation #gymrat #workoutroutine #forearms #backworkout #bicepsworkout #workoutmotivation #forearmworkout #backworkout #bicepsworkout

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Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

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A smiling woman in workout attire flexes her bicep, with text "let's get strong! sexy biceps workout" and an arrow highlighting her arm.

A woman demonstrates the first 7 reps of bicep curls, from bottom to half, emphasizing keeping the back straight and squeezing biceps with medium weight.

A woman demonstrates the second 7 reps of bicep curls, from half to up, focusing on a 90-degree starting point and controlled movement.

SEXY BICEPS WORKOUT 🔥💪🏽

Hey beautiful! Want to get that sexy bicep look? Try this workout out - it will leave your biceps on FIRE! The 21 method: - 7 half range reps: bottom to half - 7 half range reps: half to up - 7 full range reps Make sure that when you do this workout you are performing the exercises slowly

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Dynamic Workout for a Massive Biceps By Summer 🌞

Cc:@joshbailey4 on YouTube #bicepsworkout #bicepworkout

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✨ 10-Minute Lazy Girl Ab Workout 🛋️ | No Equipment

Tighten your core in just 10 minutes with this beginner-friendly, at-home workout. All you need is yourself and a little space. Exercises: 1️⃣ Dead Bugs (45s) Arms and legs alternate, keeping your back flat. 👉 Targets: Deep core, helps flatten your tummy. 2️⃣ Toe Taps (45s) Lower one fo

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Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ WORKOUT DETAILS: Lat Pulldowns Straight Arm Lat Pulldowns High Rows Seated Cable Rows Rear Delt Flys Cable Bicep Curls Inverted Rows Concentration Curls Behind the Back Forearm Curls Wrist Extensions/Curls (Save & Share to use for your next

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A Quick Guide for getting Slim Thick 🍑 ⏳🥵💪

Building a "slim thick" body—characterized by a slim waist, a toned upper body, and a well-defined booty—requires a strategic approach that blends exercise, nutrition, and lifestyle adjustments. Here's my quick step-by-step guide to help you achieve your goals, backed by research an

2805 likes

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