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

Pull hard, curl heavy 💪 This back & biceps combo is a must if you want that V-taper with peaked arms. Save this for your next workout. #BackAndBiceps #GymTok #MuscleGrowth #Vtaper #Biceps

Save this for your next arm day 💪🔥 #curlsforthegirls #gymtok #gymtips #biggerarms #musclebuildingtips

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

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

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

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

hi guys! here’s my fav biceps and shoulders routine that i’ve been loving lately. it’s super simple but so effective for building strength and muscle in your upper body. this is beginner friendly, but you can always make it harder by adding more weight or reps. i like to throw this into my weekly s

Here's a quick but effective workout you can do for strong biceps: Single arm cable curl (3 sets of 8-12 reps per arm) - Facing away from the machine, have your arm extended slightly behind you - Curl the handle up, leaning forward slightly - Control the cable on the way back down Stra

Here are the workout details for getting a sexy back and biceps! Seated cable row (3 sets of 6-8 reps): - Pull toward your belly button - Avoid raising your shoulders - Pause when the weight is pulled all the way in - Slowly extend your arms to bring the weight back down Bent over row (3

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

Here's the workout! Single arm machine row:(3 sets of 6-8 reps) - Adjust the seat height so that the handles are straight in front of you - Grab the handle with one arm, then pull inward as far as you can go - Avoid letting your body twist to help pull - Pause and extend your arm fully

When I was new to the gym, I was self conscious and had no idea where to start. Don’t get me wrong, I’m still nowhere near perfect, but I’ve started to learn consistency and the basics really produce results! I love sharing workouts that have really worked for me and back & biceps is one of

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

Curls are the ultimate biceps exercise, and there are so many variations! Here are three exercises for you to add into your workout to really target your biceps: Preacher curl - Adjust the seat until the pad is just below your armpits - Extend your arms straight and grab the handles - Pull t

Since a couple people saved my previous back and bicep routine post, I figured I would post another one, but this time with images of me doing the workouts included! -lat pulldowns and face pulls are my top 2 exercises I enjoy doing to grow my back -I also only include 1 bicep workout as it’s n