This comprehensive workout targets your back and biceps, helping you build strength and size. It can be done as a complete pull day or integrated into your existing training split.
Warm-up
- 5 minutes of light cardio: Treadmill, stair master, or similar.
- Dynamic stretches: Arm circles, leg swings, and torso rotations to improve mobility.
Workout
One-Arm Half-Kneeling Lat Pulldown
- Sets: 3
- Reps: 12-15 per side
Assume a half-kneeling position with your non-working hand bracing against your knee. This provides stability, maximizing tension on the lats. Maintain a straight line between the cable and your forearm during the pull. Stop at the midline, as going past this point reduces lat engagement.
A man performing a one-arm lat pulldown
The one-arm lat pulldown primarily targets the lats through shoulder extension, while the one-arm lat pull-in (pulling the cable towards the body from the side) emphasizes shoulder adduction. Both variations effectively work the lats, so choose the one that provides a better mind-muscle connection.
Pull-ups
- Sets: 1 (AMRAP – As Many Reps As Possible)
While challenging, pull-ups are highly effective for back development. Execute a single, all-out set, aiming to match or exceed your previous week’s rep count. Maintain proper form throughout.
Use a 1.5 times shoulder-width grip, lift your chest, and focus on pulling your elbows down and in. Aim to get your chin over the bar or your chest level with your hands. Utilize assistance if needed, such as a band or assisted pull-up machine.
A man performing a pull-up
Progressive overload is crucial for continuous growth. If you’re bulking, matching your previous reps while gaining weight is sufficient. If you’re cutting, strive to add at least one rep each week.
Kroc Row
- Sets: 3
- Reps: 10-12
The Kroc row is a dumbbell row variation with a slightly more upright posture, allowing for controlled “cheating” or momentum. This technique can help overcome strength curve plateaus often encountered in back exercises.
A man performing a Kroc row
Focus on feeling the back muscles working and control the weight, especially during the negative portion of the lift. It’s acceptable to perform strict Kroc rows with lighter weights if preferred.
Cable Shrug
- Sets: 3
- Reps: 10-12
Cable shrugs efficiently target the upper traps, and the cable setup aligns well with the muscle fibers’ orientation. This exercise doesn’t require loading plates, making it time-efficient.
Use a wider grip and focus on shrugging upwards and inwards to engage the upper traps effectively.
A man performing a cable shrug
Reverse Pec Deck
- Sets: 3
- Reps: 10-12
Emphasize sweeping the weight out and back, focusing on rear delt activation. Avoid simply pulling the weight back, as this primarily engages the mid-traps.
A man performing a reverse pec deck
Experiment with different grip positions: palms facing each other, palms facing down, and internally rotated (if shoulder mobility allows). This variation targets different rear delt fibers.
Overhead Cable Bicep Curl
- Sets: 3
- Reps: 10-12
This unique curl variation targets the long head of the biceps, contributing to bicep peak development. Kneel and curl with your arm extended out to the side, raising it overhead.
A man performing an overhead cable bicep curl
Experiment with this exercise, especially if you’re targeting bicep peak. If needed, incorporate additional bicep curl variations with different arm positions.