Name: Playbook - Alyssa Wright - Back + Biceps
Uploaded: 2022-12-31T22:07:00.303Z
Duration: 45 min
Description: Back + Biceps

Back & Bis !

Starting off with cable crossovers… these are my go-to favorite exercise I like to do before jumping straight to the weights. Get warmed up, lighter weight, higher rep and Focus on form.

Then into…


Lat Pull down + Read delt Flye
DB bent over alternating row 
Alternating bicep curls with static hold… (isometric muscle contraction)  holding in position for a certain amount of time. Ex: 12 reps on one arm with a static hold then switch. Feel the burn on these. 🔥🔥
Underhand/supinated Cable Row
Lower back extensions 
DB or Cable Full ROM (range of motion) bicep curl on these ones. 

Ready… set… gooooo

Cable Rear Delt Crossovers

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Add static hold

Dumbbell hammer curls

- Pull the attachment in towards your body with an underhand grip
- 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 underhand grip cable row

Core tight.. stay slow & controlled 👍🏼

Lower Back Extensions

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Back + Biceps

More workouts from Alyssa Wright