Name: Playbook - Brynley Joyner - Biceps & Back Burn
Uploaded: 2022-12-30T14:52:32.346Z
Duration: 60 min
Description: Biceps & Back Burn

Jess

Kyrsten

Scarlett

Karla

Brenda

loved this one!! Rower machine was killer 🔥

Amanda

Paula Rincon

This is a great upper body workout targeting biceps & back! Using dumbbells, machines & cables!

-a quick warmup stretch to open up your upper body!
-do 10 both ways

Plate 360 opener

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

-preform a regular bicep curl with a wide open grip

Wide Bicep Curls

-Hold the dumbbells at 90 degrees in front of you (half curl position)
-alternating arms, curl it up fully then back down to the 90 degree angle 
-do 8 per arm

Bicep Curl with static hold

- 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
-do 12 per arm then switch!

Dumbbell alternating bent over rows

- Using a closed grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Closed grip seated row

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row

***I am using cables because my gym here does not have a lot pulldown machine but if you have a lat pulldown machine you can just use that!

-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

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower Machine

-hold a dumbbell in front of you
-embrace your core
-slowly lower down and quickly come back up!

Inclined sit ups

Biceps & Back Burn

Paige

Rachel

Kelcie

Shoulders & Triceps (Dumbbell only)

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

So good! Love how simple the exercises are. My abs are burning! My husband did this workout with me too and he loved it so much he wants to do another one!

Biceps & Back Burn

Community

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