Name: Playbook - Delaney Mestey-Jones - Busy Girl Back and Biceps 💪🏽
Uploaded: 2023-04-12T17:33:58.923Z
Duration: 50 min
Description: Busy Girl Back and Biceps 💪🏽

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Superset

- 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

Barbell row

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

Dumbbell single arm row

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

Busy Girl Back and Biceps 💪🏽

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