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  • Bart Crauwels

Workout of the day (back & biceps)

For far too long you've probably been distracted by what's directly in your line of sight when you check yourself out in the mirror. Meanwhile, there's a whole world of potential gains just waiting to be had around the other side.

What are the benefits of back exercises?

Neglecting your backside — particularly your back muscles — can have structural consequences for your body. A weak back means you don't have the musculature to prevent rounded shoulders, which can cause neck and shoulder pain, as well as make you look as if you're lacking confidence.

Tip:

For back exercises (like rows, pull-ups, and lat pull-down variations) the general rule of thumb for proper form consists of keeping your chest out, shoulders pulled back, head tall, and your abs tight. Again you want to focus on pulling with your middle – upper back.











My home workout during the corona breakout. (back & biceps)


  1. rowing (any warm up)

  2. row left + right elastiband (3x20)

  3. incline row left + right elastiband (3x20)

  4. latpull down elastiband (3x20)

  5. latpull down wide grip elastiband (3x20)

  6. latpull down close grip elastiband (3x20)

  7. reverse fly elastiband (3x20)

  8. facepull elastiband (3x20)

  9. hammer curl elastiband (3x20)

  10. biceps curl elastiband (3x20)

  11. rowing10 min (any cooldown)


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