Name: Playbook - Caleb Fullmer - Back and Biceps
Uploaded: 2024-03-31T23:16:29.080Z
Duration: 50 min
Description: Back and Biceps

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

Seated dumbbell row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

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

Bent over Dumbbell single arm row

- Hold dumbbell and the both hands
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbell to your sides
- Lower to starting position

Unsupported dumbbell row

- Grab dumbbell resting it on your palms
- Keep elbows tight
- Curl weight

Waiters curl

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm knee supported preacher curls

- 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

Back and Biceps

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