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Single-Arm Seated Cable Row: 4×12-15. Don't rush them or perform reps with jerky, rotating motions. Keep them smooth and nail your reps with pristine form—ideally in the back day workouts in Built by Science: 6-Week Muscle-Building Trainer. Others, like sumo deadlifts, have been shown in EMG studies —and in the trenches—to focus more on other muscle groups than the back. Training your back and biceps together in one session is a very common thing to do in today's bodybuilding routines. There's a reason why so many people follow this routine, and that's because it works. But what's crucial is that you need to know how to perform a proper back and bicep workout.
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