Back & Biceps: Grow Fast

SET 1 - warm up

Weight: Keep the weight light, as this is only a warm-up set (e.g., 4 plates). My setup: Fully extend your arm upward, then depress your shoulder before initiating the pulling movement. Focus on driving your elbow downward rather than pulling with your hand. Pull your elbow directly toward your ribs, as if you are trying to touch them. As the handle reaches your chest, lift your chest up and pull your shoulders back. Think about raising your clavicle toward the ceiling, as if you were trying to balance a bottle of water on your upper chest. Do not lean backward. A common mistake is leaning too far back and using momentum to pull the weight. Instead, pull your elbow down toward your hip and lean back only slightly, just enough to bring the bar toward your upper chest. Squeeze hard at the bottom for 1 – 2 seconds.