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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 Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍

Fitness:1440 Fredericksburg

#backworkout #backandbiceps #workoutmotivation #gym #lemon8fitness

2025/9/18 Edited to

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Back and arm workouts

#lemon8diarychallenge #armfatworkout #armdayexercise #strongforearms #armday💪

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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

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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

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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

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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)

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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

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A detailed workout plan from HEVY blessedbec, listing exercises for back, biceps, and rear delts, including lat pulldowns, bicep curls, wrist extensions, and hanging knee raises, alongside anatomical diagrams.

A woman in a purple sports bra and black shorts stands in a gym, looking over her shoulder at the camera. She has curly hair and tattoos on her arms and legs.

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

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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

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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."

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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

807 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

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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

1334 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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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

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

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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

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How to plan your back & biceps workout

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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

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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

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

80 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Started my workout with a half mile run, thanks Rob 😆 Got some really really good sets of lat Pulldowns and hit biceps really hard. Slacked on recording but it was Zekes 🎉 Birthday! Swipe for full workout details! I post my workouts daily, follow me for

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Biceps + triceps workout to slim your arms!

Full details below! This should take around 45 min :) Cross-body triceps extension: 3 sets of 10-12 reps - Begin with your hands together in front of you - Straighten your elbows until your arms are fully extended - Your arms should each be at about a 45° angle - Slowly bend back to the sta

30 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

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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

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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-

107 likes

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

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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

2261 likes

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

1570 likes

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

190 likes

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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✨ 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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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

354 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

4141 likes

Back/Biceps Workout

Got my back and biceps workout on today!! It’s the Jamie Eason Live Fit Trainer. I don’t have a cable machine at home so I find alternative ways to get it done! 5x20 lat pulldowns 3x12 15lbs one-arm dumbbell row 3x20 seated cable row 3x20 underhand cable pulldowns 3x12 15lbs alternate biceps

69 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

3 likes

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

94 likes

Back & Biceps Workout 💪🏻

Back & Biceps Workout 1: Reverse Grip Lat Pulldown (4 x 6-8 reps) 2: Seated Row (4 x 6-8 reps) 3: Cable Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Alternating Gorilla Row (12-14 reps total) 5b:

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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

1 like

Candice Swanepoel on a runway in red lingerie, illustrating a Victoria's Secret inspired Pilates core workout. The image highlights her toned core, with text overlay emphasizing the workout's focus.

A woman demonstrates the bird dog exercise on a yoga mat outdoors, extending one arm forward and the opposite leg backward. She is wearing pink ankle weights.

A woman holds a high plank position on a yoga mat outdoors, showcasing a core strengthening exercise as part of a workout routine.

VICTORIA’S SECRET INSPIRED MODEL WORKOUT

Tone & tighten your core with this Pilates VS model inspired workout! Candice Swanepoel has always been an icon and my body goals. When making this workout, I thought of different exercises that would strengthen & lengthen your core to look more like Candice’s. Workout details 🤍⬇️ 1. Bir

646 likes

Back & Biceps Workout 💪🏻

⌚️Time needed: ~50 minutes 1: Lat Pulldown (4 x 8 reps) 2: Machine Seated Single Arm Row (3 x 8-10 reps each) 3: Seated Wide Grip Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Bent Over Row (10-12 reps)

28 likes

A collage showing a woman demonstrating four exercises: cable row, lat pullover, lat pulldown, and EZ bar curl, for a back and biceps workout. The image has a purple overlay with the text 'back & biceps workout (just 4 exercises)'.

A woman demonstrates the cable row exercise in a gym. The top shows her pulling the cables to her belly button, and the bottom shows her extending her arms. Text overlays describe the exercise as 'cable row (3 sets of 6-8 reps)' with instructions.

A woman demonstrates the lat pullover exercise in a gym. The left shows her bent over with arms extended upward, and the right shows her pulling the cable to her thighs. Text overlays describe the exercise as 'lat pullover (3 sets of 6-8 reps)' with instructions.

Back & Biceps workout (just 4 exercises)

Workout details: Cable row:(3 sets of 6-8 reps) - Attach 2 d-handles to the dual cable machine - Pull the cables to your belly button - Slowly extend your arms to bring the weight back down Lat pullover: (3 sets of 6-8 reps) - Bend over, pushing the hips back, and begin with your arms ext

208 likes

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

694 likes

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 @fitness

1 like

Back, Biceps & Forearms Workout 🤭

Back, Biceps & Forearms Workout 🤭 WORKOUT DETAILS: V-Grip Lat Pulldowns Standing Face Pulls Straight Arm Rope Pulldowns High Rows Alternating DB Bicep Curls Narrow Grip Rope Bicep Curls Wrist Extensions Wrist Curls Behind the Back Wrist Curls Overhead Marches Full workout detail

4 likes

Biceps Workout using dumbbell.

#newtolemon8 #bicepsworkout #Fitness #gymmotivation #gymlifestyle #bulkingseason #goviral #fy #nodaysoff #gymrat 👍Pros : Day In My Life 📅 Date: 24 🌅Morning Routine: breakfast gym 🌤Afternoon Routine: work 🌃Night Routine: gym edit Activities to-do: 🚶🏽‍♀️ Lots of walking

7 likes

Back & Biceps workout

#backworkout #bicepsworkout #biceps #workout #fitnesslife

489 likes

Workout according to your cycle🌹

Maybe we have a little time to ourselves and don’t want to hit the gym! I’m not always in the mood to be around so many people when I’m not even feeling like a person myself 🧚🏽 so putting together a few workouts that can be done at or work can help when the day is asking for more energy than I have

50 likes

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