Biceps, Back, Erector Spinae

Exercise 1

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Good Morning

Equipment: Dumbbells, Full Gym

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Exercise 8

Dumbbell Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 10

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 11

Kettlebell Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 12

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 13

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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Exercise 15

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 16

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 18

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 19

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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Exercise 20

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 21

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 22

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 23

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 24

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Seated Zottman Curl

Waiter Curl

Double Arm Dumbbell Curl

Barbell Bent Over Row

Dumbbell Row

Bent Over Dumbbell Row

Dumbbell Good Morning

Dumbbell Deadlift

Dumbbell Straight Leg Deadlift

Kettlebell Single Leg Deadlift

Kettlebell Deadlift

Hammer Curl

Seated Biceps Curl

Dumbbell High Curl

Close Grip Z-Bar Curl

Standing Reverse Shoulder Stretch

Seated Zottman Curl

Barbell Reverse Wrist Curl

Barbell Reverse Curl

Dumbbell Reverse Curl

Behind The Back Barbell Wrist Curl

Weighted Neutral Wrist Curl

Dumbbell Bent Over Reverse Grip Row

Standing Side Bend Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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