arms and back
Body Heatmap
Target Muscles
Dumbbell Row
1-1
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
-
Bent Over Row (Dumbbell)
1-1
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
-
-
Single Arm Cable Row
1-1
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
-
-
Pendlay Row (Barbell)
1-1
Upper BackLats
Pendlay Row (Barbell)
Upper BackLats
Set
KG
Reps
1
-
-
Back Stretch
1::1
Upper BackLower Back
Back Stretch
Upper BackLower Back
Set
Time
1
-
Lat Pulldown - Close Grip
1-1
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
-
-
Kettlebell High Pull
1-1
Side DeltsUpper TrapsUpper Back
Kettlebell High Pull
Side DeltsUpper TrapsUpper Back
Set
KG
Reps
1
-
-
Bicep Curl (Dumbbell)
1-1
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
-
Cross Body Hammer Curl
1-1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
-
-
Deadlift (Barbell)
1-1
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
-
Romanian Deadlift (Barbell)
1-1
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
-
Bird Dog
1-1
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
-
Back Stretch
1::1
Upper BackLower Back
Back Stretch
Upper BackLower Back
Set
Time
1
-
Reverse Plank
1::1
AbsGlutesLower Back
Reverse Plank
AbsGlutesLower Back
Set
Time
1
-
