Name: Playbook - Alexandra Yaeger - Back & Biceps (gym)
Uploaded: 2023-07-09T21:31:32.944Z
Duration: 60 min
Description: Back & Biceps (gym)

jennie

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

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

Assisted pull-ups

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

Cable Low Row

3-1 Tempo Curl

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Back & Biceps (gym)

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