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The Advanced Back and Biceps Workout Split. If you're more advanced, Samuel says that you can build out a routine that's composed of six or seven exercises total: three to four moves targeting the ...
Keep your elbows hugged into your sides and engage your bicep to lift the right dumbbell up toward your shoulder. Make sure to keep your shoulder back and down before returning to the starting ...
Keep your shoulders back and down. Bend at your elbow to curl the dumbbells up toward your shoulders. Make sure to keep your elbows hugging the sides of your body. Lower both weights back down ...
Dumbbell deadlift. The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back.
Combine back and bicep exercises into one effective back and arm workout with this simple, customizable routine. Plus, learn the anatomy of the muscle groups.
The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso. Pull-ups build up several muscles of the upper body, including ...
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