Name: Playbook - Andrei Deiu - Arms
Uploaded: 2022-09-30T21:33:29.229Z
Duration: 45 min
Description: Arms

El-MORADO

- Face away from the machine and stagger the legs 
- Pul the handlebars together over your head as you bend at the elbows 
- Extend from the elbows as you lengthen the arms fully and squeeze into the triceps 
- Keep spine long and weight slightly forward as you move

Cable Overhead Tricep Extensions

- Extend arms so they are at a 45 degree angle from your face 
- Bend at the elbows as you rotate the weights so your palms are facing each other 
- Lengthen the arms back to your starting position and squeeze into your bicep 
- Keep the elbows steady and move from there

DB Skull Crushers

- Stand with feet slightly narrower than hips distance and grab the cable with your palm facing up 
- Keep the elbow pulled into your side body and create a 45 degree angle  
- Pull the cable down and lengthen the arm to contract the tricep 
- Hold the contraction for about 2s
- Complete desired reps then repeat on the opposite side

Cable Single Arm Reverse Grip Tricep Extension (left)

Cable Single Arm Reverse Grip Tricep Extension (right)

- Press your body firmly against an incline bench and lengthen your arms towards the ground 
- Bend at the elbows and curl the weights towards your shoulders as you squeeze into the biceps

DB Spider Curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration Curls (left arm)

Concentration Curls (right arm)

- Stand with your feet hips distance in the middle of both cables 
- Lengthen both arms laterally with your hands at shoulder height 
- Pull both cables in as you bend at the elbows and bring your hands towards your head 
- Squeeze into your biceps

Arms

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