Name: Playbook - Dylan Ferrier - Biceps | Triceps | Shoulders
Uploaded: 2022-10-05T19:27:01.958Z
Duration: 70 min
Description: Biceps | Triceps | Shoulders

- Raise a bench to a half way incline
- Grip the dumbbells with strong grips, so the back of our wrists are flat
- Pull the dumbbells to your shoulder
- Really feel the stretch of the bicep at the bottom

Incline Dumbbell Curls

- I used an ankle strap for the wrist, the handles were just not hitting right so I gave this variation a try
- If this doesn’t hit right, feel free to use double ropes or straight bar
- Shoulder pulled back and down
- Take  two steps back away from the cable
- Slightly hinge at the hips
- Extend back to your pocket

Wrist Strap Tricep Extensions

- Post one arm over the flat side of the preacher curl
- Keep everything tight to the pad
- Turn your wrist slightly inward (thumb turned to midline)
- Smooth movement with each rep
- Squeeze at the top and stretch at the bottom

60 SECOND REST BETWEEN EACH SET

Single Arm Preacher Hammer Curls

- Raise seat so the back of the tricep is resting on the pad
- Raise elbow just a little as you feel the handles stretch over your head
- Extend out and refrain from shrugging
- Control the eccentric

Pin Loaded Tricep Extension

- Keep a slight bend at the elbow
- Arms should be slightly in front of you, if you are coming directly out to the side, it can be hard on the shoulder 
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Biceps | Triceps | Shoulders

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