Lat pulldown to Dumbbell curl: 7 effective back, biceps workout

Hang from a pull-up bar with your palms facing away. Pull your body up until your chin is over the bar. Lower yourself back down and repeat.

Use a cable machine with a wide grip attachment. Sit down and pull the bar down to your chest. Slowly release it back up and repeat.

Hold a barbell or dumbbells with an overhand grip. Bend at your hips and knees while keeping your back straight. Pull the weight towards your lower chest.

Sit at a cable row machine with your feet on the platform. Grab the handles with an overhand grip. Pull the handles towards your midsection. Slowly release the handles and repeat.

Grasp the rope with both hands and pull it towards your face. Squeeze your shoulder blades together and then release. Repeat.

Curl the weights toward your shoulders, keeping your elbows close to your body.
Lower the weights back down and repeat.

Curl the weights toward your shoulders, maintaining a neutral wrist position.
Lower the weights back down and repeat.