Emma Combs Back & Biceps Workout

Emma leads us through an upper body workout that is designed to target the back and biceps. Her workout includes various exercises, sets, reps, and cues to help perfect your form and get the most out of each movement.

Workout Instructions


Kneeling Lat Pulldown

3 sets, 8 reps


- Grip the bar with your hands slightly wider than shoulder-width apart, using an overhand grip.

- Create tension through lengthening the shoulder blades before the pull down. 

- Keep your elbows pointed downward and close to your body during the pull.


Reverse Grip Bent Over Rows

3 sets, 8 reps


- Bend at your hips to hinge forward, maintaining a straight back. Keep your knees slightly bent for stability.

- Focus on squeezing your shoulder blades together as you lift, keeping your elbows close to your body.

- Lower the barbell back down in a controlled manner, fully extending your arms.


Lat Pullover

3 sets, 10 reps


- Take a step back from the cable, arms maintain length all the way through - big squeeze at the back.

- Extend your arms and lift the handle back to the starting position while exhaling.

- Maintain proper posture and avoid excessive arching of the lower back.


Wide Grip Row

3 sets, 10 reps


- Begin the exercise by pulling the handles towards your lower chest while keeping your back straight.

- Focus on squeezing your shoulder blades together as you pull.

- Keep your elbows pointed outward during the pull, and ensure they're higher than your hands.


Face Pulls

3 sets, 10 reps


- Grasp the rope handles with a neutral grip (palms facing each other)

- Begin by retracting your shoulder blades and pulling the rope handles toward your face.

- Keep your elbows high and out to the sides during the pull.


Superset - Incline Bicep Curls + Hammer Curls

3 sets,  8 + 8 reps


- Focus on squeezing your biceps as you curl the weights up.

- Keep your back against the bench and avoid any swinging or use of momentum.

- Begin the exercise by flexing your elbows and curling the dumbbells upward. Keep your upper arms close to your torso throughout the curl.


Superset - 1 min Plank + 10 Overhead Sit Ups


Begin by getting into a push-up position with your elbows directly under your shoulders. Keep your body in a straight line from your head to your heels.

- Lie on your back with your knees bent, feet flat on the floor, and arms extended overhead.

- Engage your core and lift your upper body off the ground, reaching your hands towards your feet. Keep your upper arms close to your torso throughout the curl.