Name: Playbook - Delaney Mestey-Jones - Feisty Back and Biceps 🔥
Uploaded: 2023-03-27T09:34:54.124Z
Duration: 35 min
Description: Feisty Back and Biceps 🔥

This one will have you burning! Heavy on the supersets, this is meant to target back and biceps while keeping your heart rate high!

- Grab the bar with a neutral 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 bar to starting position

Neutral grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Standing Cable Row

Superset #1

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

1. With a cable machine, use a straight bar attachment 
2. Row upwards towards your chest

Upward Row

Superset #2

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Feisty Back and Biceps 🔥

More workouts from Delaney Mestey-Jones