Latissimus & Biceps
Full Workout Routine
Underhand Barbell Row Round 1
Additional Videos
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How to Barbell Row?
Learn the difference between the underhand and overhand barbell row, and avoid the common mistakes people make.
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Underhand Barbell Row - Set 1
Weight: not too heavy (example: 10kg plates on each side).
Reps: 12 -
Rest: 1 m
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Underhand Barbell Row - Set 2
Weight: slightly heavier (example: 15kg plates on each side).
Reps: 12 -
Rest: 1m 30s
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Underhand Barbell Row - Set 3
Weight: heavier (example: 20kg plates on each side).
Reps: 10 -
Rest: 1m 30s
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Underhand Barbell Row - Set 4
Weight: just slightly heavier (example: 22kg plates on each side).
Reps: 10 -
Rest: 1m 30s
Single arm Lat Pulldown Round 2
Additional Videos
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Single arm Lat Pulldown: 2 Tips
Here are 2 important tips if you want to maximize your lower latissimus gains fast.
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Single arm Lat Pulldown - Set 1
Weight: not too heavy (example: 20kg). * The goal here is the lower latissimus isolation, and with too heavy weight, you will not be able to squeeze the latissimus at the end of a positive rep.
Reps: 10 per arm -
Rest: 1m 30s
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Single arm Lat Pulldown - Set 2
Weight: slightly heavier (example: 25kg). * The goal here is the lower latissimus isolation, and with too heavy weight, you will not be able to squeeze the latissimus at the end of a positive rep.
Reps: 10 per arm -
Rest: 1m 30s
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Single arm Lat Pulldown - Set 3
Weight: slightly heavier (example: 30kg). * The goal here is the lower latissimus isolation, and with too heavy weight, you will not be able to squeeze the latissimus at the end of a positive rep.
Reps: 10 per arm -
Rest: 1m 30s
Straight Arm Rope Pulldown Round 3
Additional Videos
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How to: straight arm rope pulldown
Learn the proper form, and avoid the common mistakes to maximize your back gains.
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Straight Arm Pulldown - Set 1
Weight: not too heavy (example: 15kg).
Reps: 12 -
Rest: 1 m
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Straight Arm Pulldown - Set 2
Weight: slightly heavier (example: 17kg). *be careful with the weights here, as with too heavy weights, you will engage the latissimus less, as it will be harder to get the hands in a parallel position with the hips where you can squeeze the back to the max.
Reps: 12 -
Rest: 1m 30s
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Straight Arm Pulldown - Set 3
Weight: slightly heavier (example: 20kg). *be careful with the weights here, as with too heavy weights, you will engage the latissimus less, as it will be harder to get the hands in a parallel position with the hips where you can squeeze the back to the max.
Reps: 10 -
Rest: 1m 30s
Single Arm Seated Cable Row Round 4
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Single arm Seated Row - Set 1
Weight: lighter (example: 10kg). * This is an isolation exercise for the lower latissimus. With heavy weight, you will not be able to perform a 2-second squeeze at the end of a positive rep. No Squeeze = No Gains!
Reps: 15 per arm -
Rest: 1m 30s
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Single arm Seated Row - Set 2
Weight: slightly heavier (example: 15kg). * This is an isolation exercise for the lower latissimus. With heavy weight, you will not be able to perform a 2-second squeeze at the end of a positive rep. No Squeeze = No Gains!
Reps: 15 per arm -
Rest: 1m 30s
Single Arm DB Row Round 5
Additional Videos
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DB Row: 2 Tips !
Dumbbell row looks like an easy exercise, but 2 things you have to focus on. If you do it wrong, you will lose the focus from the latissimus.
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DB Row - Set 1
Weight: not too heavy DBs (example: 15kg DBs). *with heavy DBs, you will not be able to perform a proper squeeze.
Reps: 12 per arm -
Rest: 1m 30s
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DB Row - Set 1
Weight: heavier DBs (example: 20kg DBs). *with too heavy DBs, you will not be able to perform a proper squeeze.
Reps: 10 per arm -
Rest: 1m 30s
Biceps Giant Killer Set Round 6
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Supinated Biceps Curls - Set 1
Weight: Not too heavy DBs (example: 10kg dumbbells).
Reps: 10 per arm -
Hammer Curls - Set 1
Weight: the same as for the supinated curls (example: 10kg DBs).
Reps: 8 per arm -
Alternating DB curls - Set 1
Weight: the same as for the supinated curls (example: 10kg DBs).
Reps: 16 in total -
Reverse grip DB Curls - Set 1
Weight: 20-30% lighter DBs (example: 8 or 7kg dumbbells)
Reps: 15 -
DB Curls hold & work - Set 1
Weight: the same as in the previous exercise (example: 8 or 7kg DBs). Do 8 reps with the left arm while the right arm is holding the DB in the air, and after 8 reps, switch arms and do 8 reps with the right arm while the left one is in the air.
Reps: 8 per arm -
Rest: 2 m
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Supinated Biceps Curls - Set 2
Weight: slightly heavier than in the 1st set (example: 12kg dumbbells).
Reps: 10 per arm -
Hammer Curls - Set 2
Weight: the same as for the supinated curls (example: 12kg DBs).
Reps: 8 per arm -
Alternating DB curls - Set 2
Weight: the same as for the supinated curls (example: 12kg DBs).
Reps: 16 in total -
Reverse grip DB Curls - Set 2
Weight: 20-30% lighter DBs (example: 9 or 8kg dumbbells)
Reps: 15 -
DB Curls hold & work - Set 2
Weight: the same as in the previous exercise (example: 9 or 8kg DBs). Do 8 reps with the left arm while the right arm is holding the DB in the air, and after 8 reps, switch arms and do 8 reps with the right arm while the left one is in the air.
Reps: 8 per arm -
Rest: 2 m
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Supinated Biceps Curls - Set 3
Weight: same as in the previous 2nd set (example: 12kg dumbbells).
Reps: 10 per arm -
Hammer Curls - Set 3
Weight: the same as for the supinated curls (example: 12kg DBs).
Reps: 8 per arm -
Alternating DB curls - Set 3
Weight: the same as for the supinated curls (example: 12kg DBs).
Reps: 16 in total -
Reverse grip DB Curls - Set 3
Weight: 20-30% lighter DBs (example: 9 or 8kg dumbbells)
Reps: 12 -
DB Curls hold & work - Set 3
Weight: the same as in the previous exercise (example: 9 or 8kg DBs). Do 8 reps with the left arm while the right arm is holding the DB in the air, and after 8 reps, switch arms and do 8 reps with the right arm while the left one is in the air.
Reps: 8 per arm
Featured Workouts
Explore Workouts
Do you want a cobra back? Rock-solid Biceps? Follow me!
This is a one-hour workout focused on the latissimus and biceps. The back part of the workout will help you build a wide back. The biceps part of the workout will help you grow your biceps fast, as it is a giant set consisting of 5 exercises performed using dumbbells alone, without a rest in between
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