Name: Playbook - Ashley Ta - Back and biceps
Uploaded: 2024-03-22T15:18:55.399Z
Duration: 45 min
Description: Back and biceps

You will need:
Cable machine
Dumbbells 
Bench

1. Start by attaching a straight bar to a cable machine at a high position.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar with an overhand grip, hands shoulder-width apart.
4. Keep your elbows close to your body and your upper arms stationary throughout the exercise.
5. Slowly push the bar downward by extending your elbows until your arms are fully extended.
6. Hold the contracted position for a moment, making sure to squeeze your triceps.
7. Slowly return to the starting position by bending your elbows and allowing the bar to rise back up.

Remember to use a weight that allows you to maintain proper form and control throughout the exercise.

Cable straight bar push down

1. Start by attaching a straight bar to a cable machine at a low position.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar with an underhand grip, hands shoulder-width apart.
4. Keep your elbows close to your body and your upper arms stationary throughout the exercise.
5. Begin with your arms fully extended, allowing the bar to hang down in front of your thighs.
6. Keeping your upper arms stationary, curl the bar upward by bending your elbows.
7. Continue curling until your forearms are fully contracted and the bar is close to your chest.
8. Hold the contracted position for a moment, making sure to squeeze your biceps.
9. Slowly lower the bar back to the starting position by extending your elbows.

It is important to maintain proper form and control throughout the exercise. Use a weight that allows you to perform the movement without swinging or using momentum.

Straight bar cable bicep curls

1. Stand facing the machine and grab the left cable with your right hand and the right cable with your left hand.
2. Take a few step back while holding the cables.
3. Your arms should be making a X with the cables.
4. Extend your right arm in front of you, with a slight bend in your elbow.
6. This is your starting position.
7. Keeping your right arm slightly bent, exhale and pull the cable handle out and to the side, away from your body.
8. Focus on using your rear deltoid muscles to perform the movement.
9. Continue the movement until your arm is parallel to the floor and your shoulder blades are squeezed together.
10. Hold the contracted position for a moment, feeling the contraction in your rear delts.
11. Inhale and slowly return to the starting position, allowing your arm to extend forward.

Remember to maintain proper form throughout the exercise. Avoid using momentum or swinging your body. Use a weight that allows you to perform the movement with control and focus on squeezing your rear deltoids at the top of the movement.

Cable rear delt fly

1. Start by setting up a bench and adjusting the seat height so that your armpit is positioned at the top of the bench.
2. Place a dumbbell on the floor next to the bench.
3. position your upper arm (from the armpit to the elbow) on the angled pad.
4. Grab the dumbbell with an underhand grip (palm facing up) using your working arm.
5. Rest your working arm's triceps on the bench and fully extend your arm, letting the dumbbell hang down towards the floor along the bench.
6. This is your starting position.
7. Keep your upper arm stationary and exhale as you curl the dumbbell upwards, contracting your biceps.
8. Focus on using your biceps to lift the weight, and avoid using momentum or swinging your arm.
9. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level.
10. Hold the contracted position for a moment, squeezing your biceps.
11. Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm.

Single arm dumbbell preacher curl

1. Start by adjusting the height of the cable machine so that the pulley is above your head.
2. Attach a single-hand grip handle to the cable machine.
3. Kneel facing the machine and grab the handle with one hand using an overhand grip (palm facing down).
4. Engage your core and maintain an upright posture throughout the exercise.
7. This is your starting position.
8. Keeping your arm straight, exhale as you pull the handle down towards your side, leading with your elbow.
9. Focus on using your lat muscles to initiate the movement and pull the handle down until your elbow is by your side and your lat is fully contracted.
10. Hold the contracted position for a moment, squeezing your lat muscles.
11. Inhale and slowly return the handle to the starting position, allowing your arm to fully extend (this is important).

Back and biceps

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