Weightlifting Transformation Journal
Workout 32: Back & Biceps
1. Grab the pull-up bar with a grip that is slightly wider than shoulder-width apart and your palms facing away from your body.
2. Engage your back muscles and pull your body up towards the bar until your chin is over the bar.
3. Slowly lower yourself back down to the starting position, with your arms fully extended and your shoulders relaxed.
1. Load an appropriate weight onto the end of the T-bar.
2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad (if your machine has one). Keep your back flat and make sure you have a firm grip on the bar or V-grip handle.
3. Lift to remove the bar from rest. Keep your chest up, hips back, and feet wider than shoulder-width apart.
4. After you reach maximum contraction, slowly allow the weight of the bar to lower down until your arms are almost straight before repeating the movement for the desired number of repetitions.
1. Stand in front of a cable machine with a straight bar attachment at shoulder height. Grab the bar with an overhand grip and arms fully extended.
2. Keeping your arms straight, pull the bar down towards your thighs by contracting your lats and shoulder blades. Make sure to keep your core engaged and your back straight throughout the movement.
3. Slowly release the bar back to the starting position with control.
1. Attach a close grip handle to a cable machine and adjust the weight to your desired resistance level.
2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.
4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Hold the top position for a moment, then slowly lower the handle back to the starting position.
1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.
2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.
3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.
4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.
1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.
2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.
3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.
1. Stand upright with your feet shoulder-width apart and your knees slightly bent. Hold a rope attachment with a neutral grip (palms facing each other).
2. Keep your elbows close to your sides and curl the rope towards your shoulders.
3. Squeeze your biceps at the top of the movement, then slowly lower the rope back down to the starting position, inhaling as you lower the weight.
4. Repeat for your desired number of repetitions.
1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
2. Grasp the cable attachment with an underhand grip (palms facing up) and keep your elbows close to your sides.
3. Curl the cable attachment towards your shoulders by flexing your biceps. Keep your upper arms stationary and only move your forearms.
4. Hold the contraction for a second and then slowly lower the cable attachment back to the starting position.