Back & Biceps
Rows, pull-ups, and curls. A classic pull day that builds a thick back and arms that fill out your sleeves. Simple movements, honest work.
Jake MorrisonCSCS
8 years helping regular people get seriously strong. Former college football player who discovered coaching was more rewarding than competing. Believes every person in the gym deserves the same quality programming as a pro athlete.
Equipment Needed
0 of 36 sets completed
Warm-Up
Strength
Add weight with a dip belt if bodyweight is too easy. Full range every rep — dead hang to chin over bar.
Overhand grip, torso at 45 degrees. Pull to your lower chest and squeeze your shoulder blades together.
Superset A
Hand on bench, pull dumbbell to your hip. Let your shoulder blade protract at the bottom for a full stretch.
Cable at face height. Pull to your ears, rotate thumbs back. Light weight, focus on the squeeze.
Superset B
Strict form. No swinging. If you have to use momentum, the weight is too heavy.
Set bench to 45 degrees. Let your arms hang straight down. Curl from a full stretch.
Finisher
Neutral grip. These hit your brachialis and forearms. Controlled tempo.
Just hang from a pull-up bar. Great for grip endurance and shoulder health.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Builds a wide, thick back through vertical and horizontal pulling
Direct arm work for bicep size and grip strength
Improved posture from strengthening the muscles that pull your shoulders back
Balanced development across upper, mid, and lower back
Want more structured training?
Browse Full Programs