Tuesday

Back + biceps

Open workout

Workout

Exercise order

#ExerciseSets × repsRest
1Neutral-grip lat pulldown3 × 6–102–3 min 2Chest-supported row3 × 8–122–3 min 3One-arm cable lat row2 × 10–15 / side2 min 4Reverse pec deck2 × 12–2090–120 sec 5EZ-bar curl3 × 8–1290–120 sec 6Bayesian cable curl2 × 10–15 / side90 sec 7Cross-body hammer curl2 × 10–15 / side90 sec +Thursday: preacher curl optional2 × 12–1590 sec
Warm up5 minutes, then 1–2 lighter practice sets before the first two exercises.
EffortFinish most sets while you could still perform 1–2 clean repetitions.
ControlLift smoothly and take about 2 seconds to lower the weight.
Log itRecord the weight and repetitions for every working set.

Technique

Exercise guide

01

Neutral-grip lat pulldown

Main target: lats · Secondary: upper back and biceps

3 × 6–10Rest 2–3 minutes
Animated demonstration of a complete lat pulldown repetition
Image unavailable. Use the video demonstration below.
Complete rep: pull and controlled returnSource
Illustrated neutral-grip pulldown position
Image unavailable. Use the video demonstration below.
Neutral-grip setupSource

How to do it

  1. Lock your thighs under the pad and hold the neutral handles.
  2. Start with straight arms and a tall chest.
  3. Drive your elbows down toward your side pockets.
  4. Touch the handle near your upper chest, then return to a full comfortable stretch.

Do

  • Keep your ribs and stomach braced.
  • Use a small, fixed backward lean.
  • Let the shoulder blades rise naturally at the top.

Avoid

  • Rocking backward to move the weight.
  • Pulling behind your neck.
  • Stopping halfway up.
▶ Watch the technique video
02

Chest-supported dumbbell row

Main target: mid-back · Secondary: lats and rear delts

3 × 8–12Rest 2–3 minutes
Animated demonstration of a complete chest-supported dumbbell row repetition
Image unavailable. Use the video demonstration below.
Complete rep: row and lowerSource
Chest-supported dumbbell row from a second angle
Image unavailable. Use the video demonstration below.
Bench and body positionSource

How to do it

  1. Set the bench to about 30–45° and lie chest-down.
  2. Let both dumbbells hang with your shoulders reaching forward.
  3. Pull your elbows back and slightly outward, about 30–45° from your body.
  4. Pause briefly, then lower until your shoulder blades open again.

Do

  • Keep your chest touching the pad.
  • Pull toward the lower ribs.
  • Use the same path on every rep.

Avoid

  • Lifting your chest off the bench.
  • Shrugging toward your ears.
  • Turning it into a biceps curl.
▶ Watch the technique video
03

One-arm cable lat row

Main target: lats · One side at a time

2 × 10–15Each side · Rest 2 minutes
Animated demonstration of a complete one-arm seated cable row repetition
Image unavailable. Use the video demonstration below.
Complete rep: reach and rowSource
One-arm seated cable row setup with an upright torso
Image unavailable. Use the video demonstration below.
Seated posture and handle positionSource

How to do it

  1. Sit tall and hold one D-handle with a neutral grip.
  2. Reach forward until the lat is stretched, without rounding your lower back.
  3. Keep the elbow close and pull it toward your hip.
  4. Return slowly and finish all reps before changing sides.

Do

  • Brace your stomach.
  • Let the shoulder blade glide forward and back.
  • Match repetitions on both sides.

Avoid

  • Twisting your whole torso.
  • Pulling the elbow high and wide.
  • Jerking from the lower back.
▶ Watch the technique video
04

Reverse pec deck

Main target: rear delts · Secondary: upper back

2 × 12–20Rest 90–120 seconds
Animated demonstration of a complete reverse pec deck repetition
Image unavailable. Use the video demonstration below.
Complete rep: open and returnSource
Illustrated reverse pec deck setup and arm path
Image unavailable. Use the video demonstration below.
Seat height and arm pathSource

How to do it

  1. Face the pad and adjust the seat so the handles are near shoulder height.
  2. Keep a small bend in the elbows.
  3. Move the arms outward and back until they form a straight line.
  4. Return slowly without letting the weight stack slam.

Do

  • Keep your chest against the pad.
  • Use a light, controllable weight.
  • Lead with the elbows.

Avoid

  • Shrugging your shoulders.
  • Turning it into a heavy row.
  • Throwing the handles backward.
▶ Watch the technique video
05

Standing EZ-bar curl

Main target: biceps · Your primary curl

3 × 8–12Rest 90–120 seconds
Animated demonstration of a complete standing EZ-bar curl repetition
Image unavailable. Use the video demonstration below.
Complete rep: curl and lowerSource
EZ-bar curl technical illustration showing the start and finish positions
Image unavailable. Use the video demonstration below.
Start, finish and elbow positionSource

How to do it

  1. Stand tall and hold the angled grips with palms mostly upward.
  2. Brace your stomach and keep elbows near your sides.
  3. Curl the bar toward your shoulders.
  4. Squeeze briefly, then lower until the elbows are almost straight.

Do

  • Keep wrists straight.
  • Move only the forearms.
  • Control the complete lowering phase.

Avoid

  • Swinging your hips.
  • Letting elbows travel far forward.
  • Using a weight that shortens the range.
▶ Watch the technique video
06

Bayesian cable curl

Main target: biceps in the stretched position

2 × 10–15Each side · Rest 90 seconds
Animated side view showing a complete Bayesian cable curl repetition
Image unavailable. Use the video demonstration below.
Complete rep: stretch → curl → returnSource
Anatomical diagram highlighting the muscles trained by the Bayesian cable curl
Image unavailable. Use the video demonstration below.
Primary and supporting musclesSource

How to do it

  1. Set a single cable near wrist height and face away from it.
  2. Step forward so the working arm stays slightly behind your torso.
  3. Keep the upper arm still and curl the handle forward.
  4. Lower slowly until the elbow is almost straight and the biceps feels stretched.

Do

  • Use a staggered stance.
  • Keep the shoulder relaxed.
  • Start lighter than your normal curl.

Avoid

  • Letting the cable pull your shoulder backward.
  • Moving the elbow forward each rep.
  • Forcing an uncomfortable stretch.
▶ Watch the technique video
07

Cross-body hammer curl

Main target: brachialis and brachioradialis · Arm thickness

2 × 10–15Each side · Rest 90 seconds
Animated demonstration of a complete cross-body hammer curl repetition
Image unavailable. Use the video demonstration below.
Complete rep: lift diagonally and lowerSource
Cross-body hammer curl start and finish positions shown side by side
Image unavailable. Use the video demonstration below.
Start and finish positionsSource

How to do it

  1. Stand with dumbbells at your sides, palms facing inward.
  2. Keep the upper arm still.
  3. Curl one dumbbell diagonally toward the opposite side of your chest.
  4. Lower completely, then repeat on the other arm.

Do

  • Keep the thumb pointing upward.
  • Brace your torso.
  • Use equal repetitions per arm.

Avoid

  • Rotating your palm upward.
  • Leaning sideways.
  • Throwing the dumbbell across your body.
▶ Watch the technique video
+

Thursday: preacher curl optional

A short second biceps exposure—not another full arm workout

2 × 12–15Rest 90 seconds
Animated demonstration of a complete barbell preacher curl repetition
Image unavailable. Use the video demonstration below.
Complete rep: curl and controlled returnSource
Illustrated EZ-bar preacher curl setup with the upper arms supported
Image unavailable. Use the video demonstration below.
Supported-arm setupSource

How to do it

  1. Adjust the seat so both upper arms lie flat on the pad.
  2. Start with elbows almost straight—not forcefully locked.
  3. Curl without lifting the upper arms.
  4. Lower slowly into the bottom portion again.

Do

  • Use a modest weight.
  • Keep armpits close to the top of the pad.
  • Stop with about 2 clean reps available.

Avoid

  • Bouncing from the bottom.
  • Lifting the elbows off the pad.
  • Adding more biceps exercises on Thursday.
▶ Watch the technique video