Bicep Curl Into Back Row
This full-body exercise mainly works your biceps, latissimus dorsi and rhomboids, with help from your brachialis, forearm and rear shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Bicep Curl Into Back Row
Start standing upright, holding dumbbells at your sides with palms facing forward. Perform a bicep curl, bringing the dumbbells towards your shoulders. Next, hinge at the hips, leaning forward slightly with a straight back forming a staggered stance. Pull the dumbbells up towards your waist for a back row.
Common mistakes
Maintain a neutral spine throughout the movement. Ensure you're not using momentum or swinging the weights during the curl or row.
Breathing
Inhale during the curl, exhale as you row. Inhale again when returning to the starting position.
Muscles worked
Primary Muscles
Biceps, Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Brachialis, Forearm, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus
Tertiary Muscles
Front Shoulders, Middle Shoulders, Lower Body, Lower Back
