StrengthBack & Biceps Pump
A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate lat pulldowns build width, and concentration plus drag curls finish the biceps from two very different elbow positions — one for the peak, one for the long head.
Back & Biceps Pump at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~360 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Biceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Back & Biceps Pump
- 4 × 12
- 3 × 15
- 4 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back & Biceps Pump
Row with the elbow, not the hand: drive the elbow past the ribs and squeeze for a beat before letting the cable stretch the lat. Rest 60 to 75 seconds. If your forearms fail before your back does, use straps on the rows and save the grip for the curls.
Back & Biceps Pump — questions
How long does Back & Biceps Pump take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 360 kcal for an average trainee.
What equipment do you need for Back & Biceps Pump?
Gym machines and cables. The session is built around Cable one arm bent over row, Alternate Lateral Pulldown, Cable Concentration Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back & Biceps Pump suitable for beginners?
Back & Biceps Pump is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Back & Biceps Pump work?
Back, Biceps. 4 exercises, starting with Cable one arm bent over row, Alternate Lateral Pulldown, Cable Concentration Curl.
Is Back & Biceps Pump free?
Yes. Back & Biceps Pump is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Back & Biceps Pump into the GymiaFit app — free, no account tricks, no paywall.
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