# Pull Workout - Back & Biceps 💪

**URL:** <https://community.per4mbetter.com/t/pull-workout-back-biceps/228>\
**Category:** Workouts & Exercise\
**Created:** [24 January 2025 11:51 UTC](https://community.per4mbetter.com/t/pull-workout-back-biceps/228 "2025-01-24T11:51:06Z")\
**Posts on this page:** 1\
**Page:** 1

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**Author:** ![Connor](https://yyz2.discourse-cdn.com/flex034/user_avatar/community.per4mbetter.com/connor/32/11_2.png) [@Connor](https://community.per4mbetter.com/u/Connor)\
**Post date:** [24 January 2025 11:51 UTC](https://community.per4mbetter.com/t/pull-workout-back-biceps/228/1 "2025-01-24T11:51:06Z")

</div>

**Pull Day: Back & Biceps**

 ![image](https://canada1.discourse-cdn.com/flex034/uploads/per4m/original/1X/763e9e03907fe8f35c037b9fc8b29777426be239.jpeg)

**Warm-Up**  
Light cardio or Dynamic stretches (arm swings, torso twists)

**Strength Training**

1.⁠ ⁠Pull-Ups (Assisted if needed) – 4 sets x 8-12 reps  
2.⁠ ⁠Bent-Over Barbell Rows – 4 sets x 8-12 reps  
3.⁠ ⁠Seated Cable Rows – 3 sets x 10-12 reps  
4.⁠ ⁠Lat Pulldowns – 3 sets x 10-12 reps  
5.⁠ ⁠Face Pulls – 3 sets x 12-15 reps  
6.⁠ ⁠Dumbbell Bicep Curls – 3 sets x 10-12 reps  
7.⁠ ⁠Hammer Curls – 3 sets x 10-12 reps