Name: Playbook - Ashley Palmer Fitness - Back + Biceps
Uploaded: 2024-01-05T21:11:45.548Z
Duration: 60 min
Description: Back + Biceps

It's Friday!!! Get that body moving before the weekend! 
Today's back and bicep workout is for sure to leave you feeling stronger than you started! Challenge yourself with the weights you are using.
 Go 3-4 rounds

- Come down in a bent over position keeping your back flat and core engaged 
- Let your arms hang down with dumbbells down in a neutral position
- Pull arms/elbows back bringing them right past the sides squeezing the shoulder blades together and bring back down

Bent Over Row

- Stand in a neutral position with dumbbells in hand and palms in a supinated position or palms facing up
- Keep the elbows and forearms pressed into your side as you curl
- Curl the weights up to the shoulders and back down

Narrow Curl

- 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 (10 each side)

- Stand in a neutral position with shoulders back, core engaged, and knees slightly bent
- Take elbows back just slightly behind the back and  have palms facing up in supinated position
- Curl weights up to shoulders then turn the weights to a neutral position so the palms are facing inward and slowly lower back down to start position

Curl to Reverse Hammer Curl

- 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

- Hold dumbbells in a neutral position for a hammer curl
- Curl weights up half way until you form a 90deg with your elbows and shoulders
- Elbows should be tucked in to your sides
- Keeping elbows tucked pull weights out wide for ER then come back to center

Half Curl to ER

- Grab long stability band and grip the middle of the band
- Bring arms above head extended straight up
- Pull down on the band pulling out wide and bringing arms down behind your head

Banded Pulldowns

- Stand in a neutral position with shoulders back, torso tall, core engaged and knees bent slightly
- Hold dumbbells in a supinated position at hip level with elbows tucked in to sides
- Curl weights up to shoulders then rotate the wrists to bring palms in pronated position or facing down and slowly bring dumbbells back down to hip level

Zottman's Curl

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