Functional Back and Bicep Workout [2022]

After hearing that Zoella (sorry if I’ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I’d start uploading videos again.

Here is my back and bicep workout:

Rope Climb – great for grip strength and core

One Arm Row – Drop Set – also great for grip strength.
I do the lighter weight explosively – although slow & controlled reps are better for muscle growth, I don’t want slow-acting muscles

‘Clinch Curls’ – supposed to replicate a Thai Clinch. Good practice for using muscle in the back rather than biceps to hold the clinch position

Band Curls – Simulating Standing Guillotine

Eccentric Chin Ups – Eccentric strength is great for grappling & hypertrophy (bro-gainz)


Medicine Ball Tosses – Great for explosive hips – required for kicks and bridging etc.


Going to ask Santa for a HD camera



About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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