It has been my mission for YEARS to make my back a strength and not a weakness. I've come a long way in that goal. I will do a more in depth post in the future about tempos, angles, and so on, but for now here's my back and bicep workout on Friday 8/18/23. This is my second back workout of the week, so a little less volume because I add in biceps as well.

Assisted Pull Ups 5x10

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Band Pull Aparts (WSBB "Light Band") 5x10

Chest Supported T-Bar Row 20,12,10,10,10,10

Underhand Row Machine Single Arm 4x10 EA

Reverse Grip Lat Pull downs 4x10

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Banded Shrugs 4x15

Bicep Curl Machine Single Arm 4x15 each arm

DB Hammer Curl 4x12 

EZ Bar Cable Curl 4x15

Reverse Hyper 4x15