Name: Playbook - Ashley Palmer Fitness - Biceps + Back
Uploaded: 2024-01-05T21:11:45.544Z
Duration: 60 min
Description: Biceps + Back

Today is all upper body and we are doing biceps and back with a little more emphasis on the biceps today. Be sure to challenge yourself with your weights and pace yourself with each lift. You want a good tempo so your muscles are engaged or under the contraction phase just a little longer. So be mindful of that with each exercise.

- 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

- 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

Circuit 1

- Stand in a neutral position and grab a set of dumbbells holding them with hands supinated
- Curl the weights up to the shoulders and once you reach the end of the move, rotate the palms to a pronated position or facing away from you
- Then with elbows tucked in take the forearms out and around to come back down to start position
- Your palms will follow through with the weights and end back in a supinated position ready to curl up again

Around the World Curl

- Stand in a split stance position with one foot forward and one foot back keeping both toes pointing forward
- Take the dumbbell in the hand opposite of the forward leg
- Pull the weight back bringing the elbow past the side squeezing the shoulder blade
- Make sure to keep knees slightly bent, chest out and back flat

Single Arm 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

Circuit 2

- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

- 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

- Hold one dumbbell supinated with elbow tucked in and forearm straight out
- With the other arm doing a hammer curl
- Do one side then the next

Iso Hold Hammer Curl

Circuit 3

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