Name: Playbook - Ally Minson - Back & Biceps
Uploaded: 2023-11-08T04:10:42.961Z
Duration: 45 min
Description: Back & Biceps

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Pull the cable towards your face with elbows flared outward

Face pulls

- Stand holding a small plate in each hand at your sides
- Raise the plates up to the front/side until they are above you in a Y shape
- Lower them to the starting position and repeat

Standing plate Y raise

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Back & Biceps

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