Name: Playbook - Ally Lewis - Back & biceps
Uploaded: 2023-02-04T02:48:30.290Z
Duration: 60 min
Description: Back & biceps

- 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

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
-Go heavy

Barbell bicep curls

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- Start holding the bar with your palms facing towards you 
-Curl the barbell up 
- Focus on a slow controlled movement

Reverse curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Hold the bar with your palms away from you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Overhand grip pull-up/chin-up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

7 lower half curls
7 upper half curls 
7 full curls 
Do all 21 reps in a row as one set

- With a barbell in your hands and your palms facing up
- Curl bar toward 90 degrees 
- Lower back down slow and controlled

Barbell lower half bicep curls

- With a barbell in your hands and your palms facing up
- Starting at 90 degrees curl bar toward shoulders 
- Lower back down slow and controlled to 90 degrees

Barbell bicep curls upper half

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Back & biceps

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