Bells and Benches: Day 4 – Arms & Back (Back-Focused)

It’s Day 4, and we’re dialing in on the pull muscles — lats, traps, rhomboids, and biceps. This is a back-dominant workout with arms riding shotgun. Every rep is designed to stretch, contract, and build that strong, wide V-taper look — all with just dumbbells and a bench. No cables. No rows machines. Just old-school grit and clean form. 📍What you’ll need: • Dumbbells • A bench • Intentional focus on each pull 🎯 Focus: • Dumbbell rows (bench-supported + variations) • Rear delt and trap activation • Hammer and supinated curls • Isometric and slow eccentric back work Train like you mean it. Pull with power. Bells and Benches, Day 4. Let’s build your back. #BellsAndBenches #BackDay #PullWorkout #DumbbellTraining #BackAndArms #PerspireTV