Name: Playbook - Blair Epstein - BACK/BI'S
Uploaded: 2024-01-06T13:34:05.273Z
Duration: 45 min
Description: BACK/BI'S

- Chin and chest up 
- Wide grip 
- Focus on pulling with your lats not your biceps or wrists, squeeze at the top and slowly lower back down

Assisted Wide Grip Pull-Ups

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

Single arm dumbbell row

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- Keep constant tension in the biceps

Dumbbell incline bicep curls

Superset 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

Superset 2

- Start with dumbbell in one hand and arm extended over incline bench or preacher curl
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

BACK/BI'S

More workouts from Blair Epstein