Heavy Upper Body Pull Strength: Day 4 of Strong and Sculpted 2
FitnessBlender- Duration
- 33 min
- Level
- Intermediate
- Body Focus
- Back
- Est. Calories
- ~236 kcal
A 34-minute dumbbell pulling session for back and biceps with heavy rows, controlled pulls and accessory work.
Free Day 4 of the Strong and Sculpted 2 challenge builds back and biceps strength with heavy rows, controlled pulling exercises and targeted accessory work. After a warm-up come three blocks, heavy strength, moderate strength and accessory work, with a water break between the first two and a cool-down stretch to finish. The video runs about 34 minutes.
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Equipment setup
Who Is It For?
Lifters with dumbbells and some strength training experience who want a structured back and biceps session at home.
Who Is It Not For?
Not ideal for beginners or without dumbbells heavy enough to challenge you, since the first block is built around heavy rows.
Key Benefits
Builds back and biceps strength and improves stability through heavy, controlled pulling and targeted accessory work.
Things to Keep in Mind
Brace your core and keep your spine neutral in heavy rows, choose weights you can control and stop if your lower back or shoulders hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
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Used in this session