Name: Playbook - Ashley Palmer Fitness - Back + Biceps (lots of curls and rows!)
Uploaded: 2024-03-11T03:12:05.502Z
Duration: 60 min
Description: Back + Biceps (lots of curls and rows!)

- Stand with your feet close together and dumbbells in a neutral position
- Bend down keeping your knees slightly bent, your back straight and your core engaged
- Start with the dumbbells extended down in front and keeping the hands in neutral pull the weights back towards the sides of your body
- Your elbows should glide by your sides and point behind you as you squeeze your shoulder blades

Bent Over Row

- Stand in a neutral position with weights down by your side
- Holding the dumbbells in a neutral grip, curl the weights up to the shoulders
- Press weights above the head for the press

Hammer Curl Press

Set #1

- Grab one dumbbell and come down into an upright kneeling position
- Both legs should be at 90deg with the weight in the opposing side of the forward leg
- Extend the arm/weight down and forward angling toward the front foot
- Pull the dumbbell back into a row squeezing the shoulder blade together

Kneeling Row (12 each side)

- Stand in neutral position with one dumbbell held down at one side and the other weight held in an isometric hold with palm facing up in supinated position
- The weight being held should not touch the body, make sure to hold it out away as the elbow stays tucked in to the side
- The other arm will be curling up in hammer curl keeping a neutral position with heads of dumbbell facing forward/back

Iso Hold Hammer Curl (12 each side)

Set #2

- Grab one dumbbell and come down into a low bent over position with back flat
- Feet are staggered with both toes pointing forward and knees bent
- As you row think of pulling on the cord to start a lawn mower "pull, rotate, follow through pull"
- Each time you pull and rotate really engage those core muscles

Lawn Mower Row ( 12 each side)

- Stand in a neutral position with shoulders rolled back, torso tall and core engaged
- Alternate pulling the dumbbells up by crossing first in front of the body bringing the head of the dumbbell across, up to the armpit and level with the chest then back down

Inward Curls (12 each side)

Set #3

- Stand in a neutral position with torso tall, chest out, core engaged and knees slightly bent
- Hold dumbbells with palms supinated up and elbows tucked in to sides
- Serve the weights out taking the elbows/arms out away from the body and bring back taking elbows back squeezing the shoulder blades together

Walnut Crushers

- Stand in a slight forward bent position with knees slightly bent for stability, feet hip width apart, shoulders back and core engaged
- Turn the palms to a supinated position or palms facing up
- Start with your elbows pulled back behind the body with dumbbells just in front of the hips
- Serve the weights out extending the arms almost straight keeping a slight bend in the elbows and pull back in

Reverse Grip Row

Set #4

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