Name: Playbook - Abby Berner - BACK & BICEPS
Uploaded: 2021-12-07T03:47:18.312Z
Duration: 45 min
Description: BACK & BICEPS

Krystal Gamino

Sabrina

Brad

It was a good back day! I didn’t have the cheat supported row so I used a regular row machine.

Shalynn Okruch

I’m loving these workouts and I have lots of motivation to now do more with them

Anthony

Marc-Antoine

- 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Pull-ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
-Repeat each arm

1 arm dumbbell row

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- With your chest flat on an incline bench and the T bar or dumbbell in each hand
- Pull the dumbbells/bar to your chest
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell/bar back down

Chest Supported Row

BACK & BICEPS

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!!

Madison

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!

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 & BICEPS

Community

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