Name: Playbook - Blake Prete - Back and biceps!
Uploaded: 2023-07-05T15:15:39.814Z
Duration: 45 min
Description: Back and biceps!

Today we are going to focus on our pull muscles!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Complete number of reps on other arm

Single arm Dumbbell bent over rows

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up to your chest 
- Engage your upper back as you pull up 
- Come down in a controlled motion

- From a push up position press your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Slowly lower to a plank position

Downward dog to plank

- 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

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Dumbbell underhand grip seated row

- Begin with a dumbbell in each hand
- Put one arm at a 90-degree angle and hold it there
- Curl one dumbbell up towards your shoulders engaging your biceps
- Repeat on other side

Dumbbell hold bicep curls

- From a standing position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
- One rep is one on each side

Russian twists

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Raise one arm 
- Press your hips toward the ceiling to make a straight line from head to toe
- alternate between both sides 
* one rep is one on each side

Elbow alternating T's side plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Put hands behind your back on the ground
- Bring your knees in and extend them out

Back and biceps!

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