Name: Playbook - Alex Rice - BACK AND BICEPS
Uploaded: 2024-03-29T18:23:03.835Z
Duration: 60 min
Description: BACK AND BICEPS

Misty

Jackie

Yahaira

LET'S TRAIIN BACK + BICEPS

1a. 3 sets | 3-5 pull ups (or assisted pull ups)

2a. 4 sets | 6-8 (each) single arm dumbbell row

SUPERSET
3a. 3 sets  | 6-8 chest supported row
3b. 3 sets | 8-10 incline dumbbells curls

4a. 3 sets | 10-12 straight arm pull down

5a. 3 sets | 8-10 (each) alt. bicep curl/wide grip curl

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Hinge forward at the hips until your chest is parallel to the floor, one hand on the bench and the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up toward your hip, hinging at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

SUPERSET
3a. 3 sets  | 6-8 chest supported row
3b. 3 sets | 8-10 incline dumbbells curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells toward your hips, engaging your lats
- Slowly lower the dumbbells back down

Chest Supported Dumbbell Low Row

- Lying on the incline bench
- Curl the dumbbells up towards your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell Incline Bicep Curls

SUPERSET

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Spread the rope apart at the bottom to allow for more range of motion
- Slowly extend your arms back overhead allowing your lats to stretch and repeat

Rope straight arm pulldown

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, one regular and one wide, engaging your biceps
- Lower the dumbbells with control and repeat on the opposite diagonal

Dumbbell Alt. Bicep Curl/Wide Curl

BACK AND BICEPS

BACK WORKOUT

Ellie

First day using this app and loving it! I’m working out at the gym with the “home” workouts starting the first 6 week program.  Doing the home workouts with more dumbbell use until I’m more comfortable with the gym equipment 😀

BACK AND BICEPS

Community

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