Back & Biceps Workout (Rope, Landmine, Sleds & More)
Warm-Up (Back Activation & Grip Prep)
Jump Rope (50-100 reps) or 10-Calorie Row
Focus on coordination & heart rate elevation.
Banded Lat & Shoulder Activation (1 Round, 10 reps each)
Banded Straight-Arm Pulldowns
Banded Pull-Aparts (Palms Up & Down)
Scapular Pull-Ups (Dead Hang with Shoulder Retraction)
Wrist & Forearm Rotations
Use a light band to warm up grip & forearm control.
Main Workout: Creative Back & Biceps Circuit
Rope Climb (Grip & Vertical Pulling)
Sets: 3
Reps: Climb to the top (or scaled version: seated rope pulls to standing)
Execution:
Engage core, pull with control.
Focus on upper body strength & grip endurance.
Scale: Seated rope pull from the floor using a sled anchor for resistance.
Landmine Meadows Rows (Upper Back & Rear Delts)
Sets: 3
Reps: 10 reps per arm
Execution:
Use a landmine attachment, hinge at the hips, and row “explosively”.
Keep chest tall, focusing on lat activation.
Use a controlled eccentric phase for maximum back engagement.
Lat Pulldown (Strength & Controlled Volume)
Sets: 4
Reps: 8-10
Execution:
Heavy weight, slow eccentric (lowering phase ~3 sec).
Grip variation: Wide grip first 2 sets, neutral grip last 2 sets for full lat activation.
Sled Pull (Heavy Reverse Drags for Lats & Grip)
Sets: 3
Reps: 50 meters (Heavy)
Execution:
Grab sled handles or rope, pull with arms while walking backward.
Focus on lat engagement and grip control rather than speed.
Bicep & Forearm Section
Zottman Curls (Biceps & Forearms)
Sets: 3
Reps: 10-12
Execution:
Curl palms up, then rotate to palms down and lower.
Focus on slow control in the eccentric phase.
Sled Rope Pulls (Grip & Arm Strength)
Sets: 3
Reps: 20m pull per round
Execution:
Attach a rope to a sled and perform a seated rope pull, dragging the sled toward you.
Focus on grip endurance & pulling power.
Modify by adjusting weight based on fatigue.
Finisher: Isometric Grip Burnout
Max Effort Hang from Pull-Up Bar – 2 rounds
Farmers Carry with Heavy Kettlebells – 50m
Cool Down
Lat Stretch (Hanging from Bar) – 30 sec
Wrist & Forearm Stretch – 20 sec per side
Thoracic Mobility Drill (Child’s Pose with Lat Stretch) – 30 sec
Key Takeaways
Combines multiple pulling angles: Rope climbs, lat pulldowns, sled pulls
Unique Landmine Work: Meadows Rows & Single-Arm Pulldowns
Sled & Rope for Grip & Functional Strength
Intense Bicep & Forearm Burnout