Fitness Model Joss Mooney Shares His Workout for Building a Bigger Back and Biceps

·2-min read

Joss Mooney has one of the most impressive physiques on Instagram. Period. Six-pack abs, rippling triceps and a chest that almost screams 'built'. But what really impresses us about Mooney's physique is his v-shape back and undulating biceps.

Luckily, we have the workout Mooney uses to build back muscles that are bigger than most people have around the front and a set of biceps that are larger than most people's thighs.

Mooney's workout begins with wide lat pulldowns, seated rows and close-grip pull downs to target the back. He then challenges his arms with a superset of single-arm dumbbell rows and bicep curls, before finishing his workout with some good old-fashioned hammer curls. Simple, huh?

Ready to have a go? You'll find the set and rep ranges below.

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Photo credit:

Wide Lat Pull down

Reps and sets: 12 x 4

How to: Sit at a lat pulldown machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.

Photo credit:
Photo credit:

Seated Row

Reps and sets: 12 x 4

How to: Sit in front of the cable machine with your feet at the column. Grab the handles and pull them towards you, then return to the start position under control.

Close Grip Pull Down

Reps and sets: 12 x 4

How to: Sit at a lat pulldown machine and face away. Grab the bar with your palms facing away from you, but this time keep your hands about 10cm apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.

Single-Arm Dumbbell Row / Dumbbell Bicep Curls Superset

Reps and sets: 12 x 12 x 4

How to: Hinge forward with and grab a dumbbell off the floor. If you need extra stability put your free hand on a bench. Row the dumbbell up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.

Hold two dumbbells by your thigh, palms facing away from you. Use your biceps to lift the dumbbells until they are at shoulder height, squeeze your bicep at the top of the movement. Lower back down and repeat.

Hammer Curls

Reps and sets: 12 x 4

How to: Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower.

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