Name: Playbook - Ashley Thomas - Back & Biceps (Home)
Uploaded: 2024-02-18T22:57:18.145Z
Duration: 60 min
Description: Back & Biceps (Home)

With a band attached high on the rack. 
Pull the band back engaging your rear delts and upper back. 
Slowly reverse the movement, releasing tension from the band.

Resistance band Lat Pulldown (Close Grip)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Lying on the ground face down with a band held overhead
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance band superman w/ lat pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Hinge at the hips and engage the core. Raise the dumbbells out laterally with elbows slightly bent. Slowly lower down and repeat.

DB Bent Over Rear Delt flies

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer 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. Complete desired reps then repeat on the opposite side.

X __reps each arm

Dumbbell Concentration Curl

Stand with your feet shoulder width apart with your knees slightly bent to support your lower back.
Begin with the barbell hanging straight down in front of you on your thighs. You must keep your elbows in at your sides during the exercise. This exercise consists for 3 sets of repetitions. First, start curling up the barbell, once you reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps.
Without pausing, curl the same weight all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps.
Finally, perform 7 reps of full barbell curls from the bottom to the

Back & Biceps (Home)

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