Redge Fit Workouts: Back and Biceps Workout Guide

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The back and biceps are dual muscle groups that are commonly paired during a training split. This classic split works great as the back and biceps are connected, and if you are new to training then this workout below is great for gaining experience and practicing good form.

Not only will this workout work on the back and biceps, but it will also work on secondary muscles as well to develop strength and lean size in the trapezius, lats, rhomboids, shoulders, forearms, and core. Do this workout twice a week to see the best results. 

Also, Harvard Health suggests that you should “always raise the bar” to constantly challenge yourself as you get stronger. Luckily, the Redge Fit comes with four bands in total, each providing 30 pounds of resistance, you can easily add resistance without the need for expensive bulky home gyms. 

Redge Fit Reviews

If you are unsure whether this equipment would be suitable for you then I suggest you check out my  Redge Fit: Unboxing and Review where I discuss the benefits and disadvantages of this device so that you can make an informed buying decision. You might also be interested in reading other Redge Fit articles that I’ve previously written:

Redge Fit Back and Bicep Workout Guide

Below are nine exercises that emphasize the back and bicep muscles. This is a circuit-style workout so you will work through these exercises back to back before resting for 90 to 120 seconds. 

A study supports this claim that resistance circuit training can improve cardiorespiratory endurance, body composition, and strength. Complete this workout for three sets and I guarantee you’ll feel the burn!

1. Seated One-Armed Rows

Muscles Worked: Back and Biceps

  1. Begin in a seated position with your hand grasped on a handle in a neutral grip. Keep your torso straight and your working arm extended in front. 
  2. Keep your core tight and back straight.
  3. Pull your shoulder blades together by bending the elbow and pulling the handle towards your upper chest, focusing the contraction on your lats and biceps. Feel free to change the grip position to put emphasis on different muscle groups. A pronated grip will target your middle back, and a supinated grip will target more of the biceps. 
  4. Slowly extend your arm back to the starting position.
  5. Repeat this for 10-12 reps, and work on both sides in a single set.

2. Cable Bicep Curls

Muscles Worked: Biceps and Forearms

  1. Stand tall with your feet at shoulder-width apart while holding the handles using an underhand grip.
  2. Make sure your elbows are fixed close to your torso and your palms facing forward.
  3. Exhale as you curl the handles up to shoulder level while contracting your biceps.
  4. Slowly lower to the starting position.
  5. Repeat this for 10-12 reps.

3. Barbell Upright Rows

Muscles Worked: Front and Side Shoulders, Forearms, Biceps, and Trapezius

  1. Stand tall with your feet on the strap attached to the handles wider than shoulder-width apart. Hold the barbell in front of your body with your palms facing your torso while bending your knees slightly.
  2. Exhale as you raise your elbows to your sides using your deltoids to lift the bar towards your chin. Keep your back straight, your head up, and your torso stationary as you do this.
  3. Slowly lower the bar under control back to the starting position.
  4. Repeat this for 10-12 reps.

4. Hammer Curls

Muscles Worked: Biceps and Forearms

  1. Stand tall with your feet on the bar while holding the handles in each hand by your sides using a neutral grip.
  2. Make sure that your elbows are fixed close to your torso and your palms facing inwards.
  3. Exhale as you curl the handles up to shoulder level while engaging your biceps. 
  4. Slowly lower to the starting position.
  5. Repeat this for 10-12 reps.

5. Lat Pull Down

Muscles Worked: Lats, Biceps, and Forearms

  1. Begin in a seated position with your arms extended overhead and hands grasping the bar with a wide grip. Look forward and keep your torso upright.
  2. Retract your shoulder blades and drive your elbows downwards to pull the bar down to your upper chest. 
  3. Squeeze your lats at the bottom position.
  4. Slowly extend your arms and return to the starting position.
  5. Repeat this for 10-12 reps.

6. Concentration Curl

Muscles Worked: Biceps and Forearms

  1. Begin in a seated position with one leg extended and the bent with that foot planted firmly into the floor.
  2. Grasp the handle and rest your elbow on the knee with your arm extended and palm facing upwards. 
  3. Keep your core tight and your torso upright.
  4. Curl the handle towards your front shoulder by activating the biceps.
  5. Slowly return to the starting position, and work on both sides in a single set.

7. Straight Arm Pull Down 

Muscles Worked: Lats, Rear Delts, Triceps, and Pectoralis Major

  1. Stand tall in a forward lunge position. Grab the handle with an overhand grip and wider than shoulder-width apart, and extend your arms over your head.
  2. Lean your body slightly forward while keeping your core engaged and back straight.
  3. Pull the bar down towards your hips while keeping your arms straight. 
  4. Retract your shoulder blades and squeeze your lats at the bottom position.
  5. Slowly return to the starting position.
  6. Repeat this for 10-12 reps.

8. Reverse Curl

Muscles Worked: Biceps and Forearms

  1. Stand your feet on the barbell wider than shoulder-width apart while holding the handles at your sides, and your palms facing behind your body.
  2. Make sure that your elbows are fixed close to your torso and your palms facing backward.
  3. Exhale as you curl the handles up to shoulder height while contracting your biceps.
  4. Slowly lower to the starting position.
  5. Repeat this for 10-12 reps.

9. Crossbody Cable Row

Muscles Worked: Middle and Lower Back, Biceps, and Forearms.

  1. Stand with your feet wider than shoulder-width with your knees slightly bent, and torso leaning a little forward. 
  2. Grab the cable with opposite hands. Your arm will form an X shape.
  3. Keep your core tight and back straight.
  4. Pull the handle across your body while engaging your back and bicep muscles.
  5. Hold the contraction in your back.
  6. Slowly return to the starting position.
  7. Repeat this for 10-12 reps, and work on both sides in a single set.

The Takeaways: Redge Fit Back and Bicep Workout

Congratulations on completing this back and bicep workout. I hope you’ve enjoyed it as much as I did! Now if your heart rate is still high, it’d be best if you cool down gradually by doing low-intensity walks followed by performing light stretching for the upper body.

A study suggests that this will lower the accumulation of lactic acid throughout the body. Check out this Follow-Along Full Body Stretching Routine to improve recovery and reduce muscle soreness.

If you have any questions about the Redge Fit or anything about fitness, feel free to drop a comment down below, or message me on YouTube, Tiktok, and Instagram where I will be posting useful content regularly!

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