Name: Playbook - Brycelyn Sperrazza - Back and Biceps
Uploaded: 2024-01-02T17:53:23.742Z
Duration: 60 min
Description: Back and Biceps

Angela

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

Seated cable row

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

T bar row

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

Cable rope hammer curls

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Back and Biceps

Renee

To be honest some of the moves were a little hard to get lol but I’ll get it!

Tiffany

Sarah

Back, Shoulders, and Triceps

Deff worked up a sweat! Use to lift without a plan didn’t even compare lol.

Back and Biceps

Community

More workouts from Brycelyn Sperrazza