Name: Playbook - Crystal Moore - Back, Biceps and a little Triceps
Uploaded: 2025-03-09T06:13:32.229Z
Duration: 30 min
Description: Back, Biceps and a little Triceps

This workout focuses on the back, biceps, and triceps. 

Choose a weight that is challenging but doesn’t make you lose your form! 

Work for it!! 💪

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

Dumbbell bicep curls

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

Dumbbell single arm row - staggered stance

- Hold a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl one dumbbell up until your bicep is fully contracted and the dumbbell is at shoulder level
- Pause at peak contraction before lowering the dumbbell back down to starting position with control
- Repeat on the opposite side
- Alternating back and forth for desired reps

Alt Hammer Curls

Start in the sit up position 
Hold 1 dumbbell in 1 hand and extend it upward 
Sit up in a slow and controlled motion 
Return to starting position

Single Arm Sit Up

Burning Circuit 1

- in a bent over position keep the core tight 
- holding a dumbbell in each hand bring them up to your hip while squeezing your shoulder blades
- now push the weights backward into a triceps kickback

Bent row to triceps kickback

- with two weights in hand 
- curl dumbbells upward
-return to starting position and rotate arms to the side
- curl dumbbells upward
- return to starting position 
-repeat

Bicep Curl to W Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Back, Biceps and a little Triceps

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