Name: Playbook - Abby Berner - BACK & BI (at gym)
Uploaded: 2022-03-10T17:57:52.534Z
Duration: 45 min
Description: BACK & BI (at gym)

Parker Hodge

That was amazing!! My arms are on FIRE. First workout and I’m really happy to see different ways to use all the machines. 5/5!!

Krystal Gamino

Madison

Just wanted to say thanks for the app does a great job helping me stay focused at the gym

Donaver Schrupp

Gym back & biceps workout!

After you kill this workout! Please let me know how it was & your feedback!

Abby❤️

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Kneeling rope cable face pull

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

BACK & BI (at gym)

Such a good one! Couldn’t manage the pulls up but I found an alternative that killed!

Mariah

Krystal

Dumbbell Arm Workout!

Sabrina

Brad

BACK & BICEPS

First time using anything like this it was great thank you

Kevin

Feel like there could’ve been one or two more exercises! But really enjoyed it!

BACK & BI (at gym)

Community

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