Question 1

Why both bent-over row AND lat pull-down? They feel similar.

Accepted Answer

They look similar but train different angles of the back:
Bent-over row — horizontal pull, hits the mid-back, rhomboids, rear delts strongest
Lat pull-down — vertical pull, hits the lats (especially the lower lat fibers) more directly

Doing both gives you horizontal-plane and vertical-plane back stimulus in the same session. Skipping one creates an imbalance that shows up as either a narrow-looking back (skip pull-down) or weak posture (skip rows).

Question 2

What's the difference between barbell curl and hammer curl?

Accepted Answer

Barbell curl uses an underhand (supinated) grip and hits the biceps brachii — the muscle most people think of as "the bicep."

Hammer curl uses a neutral grip (palms facing each other) and emphasizes the brachialis and brachioradialis — the deeper arm muscles that push the biceps up and add forearm thickness.

Doing both is what gives the fullness look most lifters want. Skipping hammers tends to leave the upper arm flat from the side; skipping barbell curls under-develops the visible bicep peak.

Question 3

How do I keep my biceps fresh after deadlift on Pull day prior week?

Accepted Answer

If your other plan has a heavy pull session (e.g., Bodybuilding Split Advanced with deadlifts on back day), and you're now also doing this PPL session, your biceps and grip are fatigued from both.

Fixes for this PPL session:
Drop barbell curl weight by 10–15% the first 1–2 sets while grip recovers
Use straps on bent-over rows so grip doesn't fail before back
Eat more protein and carbs between sessions — ~30g protein within 1 hour of finishing

If you're running both plans simultaneously, that's too much volume for an intermediate — pick one as your primary.

Day 2 - Pull Power

Bent-Over Row
4 × 8, 10, 12

Barbell Curl
3 × 10, 12, 15

Hammer Curl
3 × 10, 12, 15

FAQ

Plans with this Workout

Day 2 - Pull Power

Bent-Over Row
4 × 8, 10, 12

Barbell Curl
3 × 10, 12, 15

Hammer Curl
3 × 10, 12, 15

FAQ

Plans with this Workout

Bent-Over Row4 × 8, 10, 12

Barbell Curl3 × 10, 12, 15

Hammer Curl3 × 10, 12, 15

FAQ

Plans with this Workout

Bent-Over Row4 × 8, 10, 12

Barbell Curl3 × 10, 12, 15

Hammer Curl3 × 10, 12, 15

FAQ

Plans with this Workout

Bent-Over Row
4 × 8, 10, 12

Barbell Curl
3 × 10, 12, 15

Hammer Curl
3 × 10, 12, 15

Bent-Over Row
4 × 8, 10, 12

Barbell Curl
3 × 10, 12, 15

Hammer Curl
3 × 10, 12, 15