Explosive Back & Biceps Workout
Curls and their slow negatives, then rows, RDLs and renegade rows, with 90 seconds of Makers to finish.
- 36 min
- Dumbbells, Bench
- Intermediate, Advanced
- 23 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
309K views on YouTube · TIFF x DAN · January 2022
The workout
Workout · 40s work · 20s rest
- Palms Up Curls
- Negative Palms Up Curls
- Hammer Curls
- Negative Hammer Curls
- Circle Curls · in to out
- Circle Curls · out to in
- Wide Curls
- Negative Wide Curls
- Twist Curls
- Negative Twist Curls
- Bent Over Single Arm Row · right, then left, twice
- Bent Over Rows
- Bent Over Single Arm Supine Row · right, then left, twice
- Bent Over Supine Rows
- Waiter's Curl
- Negative Waiter's Curl
- Lower Back Focused RDL
- Lower Back Focused RDL Pulses
- Kneeling Iso Curl · right, then left
- Plank Rows
- Renegade Rows
- Bent Over Alternating Row
- Bent Over Alternating Supine Row
Finisher · 90 seconds
- Makers · push up, row right and left, clean to press
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