Name: Playbook - Caleb Fullmer - Back and Biceps
Uploaded: 2024-04-21T22:52:28.727Z
Duration: 50 min
Description: Back and Biceps

Briannie Summers

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bent over row/ hammer curl

- 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

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

Incline row/ incline curl

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

Seated row- dumbbell pull over

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

Single arm dumbbell row

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Single arm row/ seated curl

- 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

Back and Biceps

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