Name: Playbook - Blair Epstein - Back and Bi’s
Uploaded: 2024-01-06T13:34:05.198Z
Duration: 45 min
Description: Back and Bi’s

HITTING BACK AND BICEPS!!! Never neglect your back 👏🏻👏🏻 

Make sure we are aiming to lift heavy, slow and controlled with these movements.

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Going up in weight for each set!

Hammer Strength High Row

- 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

- Hold the bar with a neutral grip or palms facing you, depending which way your machine is set up 
- Keeping your body straight, contract your lats and biceps to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted Neutral Grip Pull-Up

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Back flat and core engaged 
- Pulling with your back and squeezing at the top 
- Slowly lowering the bar back down and repeat

Smith Machine Row

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline 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

Back and Bi’s

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