Day 3 — Back + Biceps
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Lat Pulldown | Compound (Lats / Upper Back) | 3 | 8–12 | Cable Machine | Back Width & Lat Activation |
| T-Bar Row (Machine) | Compound (Mid Back) | 3 | 6–10 | T-Bar Row Machine | Back Thickness & Strength |
| Single Arm Dumbbell Row | Compound (Lats / Mid Back) | 3 | 8–12 | Dumbbell | Unilateral Lat Stretch & Balance |
| Back Extension (Optional) | Isolation (Lower Back / Glutes) | 2 | 12–15 | Hyperextension Bench | Lower Back Strength & Stability |
| Barbell Curl | Isolation (Biceps) | 3 | 6–10 | Barbell / EZ Bar | Overall Bicep Mass |
| Preacher Curl + DB Hammer Curl (Superset) | Isolation (Biceps / Brachialis) | 3 | 8–12 each | EZ Bar / Dumbbells | Peak + Arm Thickness Finisher |
Prioritize compound pulling movements first for strength and thickness, then finish with heavy curls and high-intensity supersets.
Workout Form & Technique Guide
Visual references and coaching cues for maximizing back development and arm growth.
1. Lat Pulldown
A foundational vertical pulling movement that develops lat width and improves upper body pulling strength.
Form Reference
Key Points
- Pull elbows down toward hips.
- Avoid excessive leaning back.
- Control the eccentric fully.
Alternative Exercises
- Pull-Ups
- Assisted Pull-Ups
- Neutral Grip Pulldown
2. T-Bar Row (Machine)
A heavy rowing movement that builds mid-back thickness and overall pulling strength.
Form Reference
Key Points
- Keep chest supported if using machine.
- Drive elbows back, not upward.
- Squeeze shoulder blades together.
Alternative Exercises
- Barbell Rows
- Chest Supported Row
- Seated Cable Row
3. Single Arm Dumbbell Row
A unilateral back movement that enhances lat stretch, improves symmetry, and increases mind-muscle connection.
Form Reference
Key Points
- Keep back flat and core tight.
- Pull elbow toward hip.
- Avoid twisting torso excessively.
Alternative Exercises
- Kroc Rows
- Cable Single Arm Row
- Meadows Row
4. Back Extension
Strengthens the lower back and posterior chain, improving overall stability and injury resistance.
Form Reference
Key Points
- Maintain neutral spine.
- Avoid hyperextending at top.
- Control movement throughout.
Alternative Exercises
- Romanian Deadlift
- Good Mornings
- Reverse Hyperextension
5. Barbell / Dumbbell Curl
A heavy bicep movement ideal for building overall arm mass and strength.
Form Reference
Key Points
- Keep elbows close to torso.
- Avoid swinging body.
- Lower weight slowly.
Alternative Exercises
- EZ Bar Curl
- Cable Curl
- Standing Dumbbell Curl
6. Preacher Curl + DB Hammer Curl (Superset)
A powerful finishing superset combining peak contraction (preacher) and brachialis thickness (hammer curls).
Form Reference
Key Points
- Perform preacher curls strictly.
- Move directly into hammer curls.
- Minimize rest between supersets.
Alternative Exercises
- Machine Preacher Curl
- Rope Hammer Curl
- Cross Body Hammer Curl