Name: Playbook - Baylee Pinon - Back & Biceps
Uploaded: 2024-03-29T15:08:22.349Z
Duration: 40 min
Description: Back & Biceps

Stacie

- Grab the cable attachment overhead
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction, then return the weight back to the starting position

Lat Pull Down

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Close Grip Row

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Rows

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

Bicep Curls

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Fly Machine

1. Using a straight bar attached to a cable pulley, take 4 steps away from the machine.
2. Arms are shoulder width apart, fully extended, bend at the hips placing all your weight into the glutes, knees slightly bent.
3. Pull the bar down toward your thighs in a sweeping arc, bending the elbows last minute to pull the bar towards your hips.
4. Fully extend the arms all the way back up.

Lat Push Downs

1. With the straight bar and the cable pull at the bottom, curl the bar toward the chest while breathing out. Only the forearms move, elbows stay tucked next to ribs.
2. Hold at the top of the contraction for one second.
3. Lower the forearms to the starting position on an inhale. Stop before the weights return to the stack, keeping the cable under tension.

Cable Bicep Curls

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Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

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