Single-arm dumbbell rows are to back day what a barbell bench press is to chest day. They're basically a package deal. Rows performed in a bent-over position build your lats, traps, and rhomboids, ...

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The bicep curl is a classic move worthy of your arm day routine. Most people believe the bicep curl is an effective way to pump their biceps, hence the name. I always feel a good workout in my biceps ...