Name: Playbook - Alice (Pineapplebrat) Klomp - Back/Biceps
Uploaded: 2022-06-05T17:16:57.478Z
Duration: 45 min
Description: Back/Biceps

The workout was great, and they’re perfect time for someone like me who doesn’t have a lot of free time

Natalie

Ingryd

carley

Alexis

I honestly loved it! It was amazing and I usually do cardio before doing the actual workout, and even before I was at the gym I was excited to try it. Once I did, I was not disappointed at all.

David

Katlyn Barnwell

Here’s a killer back and bicep workout 💪🏼 to stimulate growth in your upper bod.

In this workout, all you’ll need is the cable machine!

- 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

For this exercise:
-Keep your palms facing you
-Elbows tucked at your sides, not flared out
-Control the weight at the bottom of the movement, try not to use momentum.

Reverse Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

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

Begin your first set by using the heaviest weight that you can do 8 reps with. As you move onto the next sets, decrease the weight.

Cable bicep curls

- Squeeze your biceps at the top
- Keep your core tight

Start with a low-moderate weight for your first set— Then increase the weight with each set

Back/Biceps

Community

More workouts from Alice (Pineapplebrat) Klomp

Back/Biceps

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Alice (Pineapplebrat) Klomp

Community