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

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

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

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

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

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

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

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 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

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

Hi baddie! Here’s todays workout! Being super real with you it’s day 3 of my period and I was fine until 10 mins before my workout when my cramps started to feel crampy. I showed up and pushed through as much as I could but definitely cut my workout short. Here’s what I did: 🤎 5 min warm up

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

Try this upper body back and bicep burn! When you do these exercises, pick a challenging weight that works for you. Personally I find that 17.5 - 20 is the sweet spot for bicep curls! Also for back rows I would suggest picking a good weight so that you can target your back effectively. Squeeze the

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

Incline curl: (3 sets of 8-10 reps) - Position the seat at about a 30° incline - Curl the dumbbells up - Slowly bring them back down until your arms are once again fully extended Chest supported row: (3 sets of 8-10 reps) - Adjust the seat so that the handles are straight in front of you -

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