Name: Playbook - Hannah Bower - Band + Dumbbell Back and Bicep 6.19.21
Uploaded: 2024-03-06T20:30:23.554Z
Duration: 35 min
Description: Band + Dumbbell Back and Bicep 6.19.21

Kara

Sumaiya

Katie

And another one I’m completely in love with lol

Alexandra

I needed a quick upper body this morning and this was the perfect one! I need work on my chin ups but still loved this one!!! 💪

Caitlin

Tammy

This is a really good back and bicep workout. Included are modifications for difficulty and ways to do movements with either a band or a cable. 

Also, remember that you can always substitute both those with a dumbbell.

This is a quick warmup to get the shoulders, scapula, and back ready to work!

Before you pull the band, squeeze your rhomboid and trapezius (muscles in between your shoulder blades) by thinking about pulling your shoulder blades in to touch each other. Then pull the band apart.

Rear delt fly

Continue to engage the muscles between your shoulder blades throughout the whole movement.

Shoulder circles

If possible, lift your upper and lower body off the ground while you pull the band apart (think about bringing elbows to your sides).

This one is definitely a challenge! No worries if you cannot do this movement just yet!

Superman rows

Warmup

Voice over instruction for the eccentric bicep curls and modifications included for the chin-ups in the video and description.

Modification 1: add a band (not seen in video) to support your pull.

Modification 2 and 3: an angled inverted row. Keep the bar high so that you are able to pick an angle that challenges you, but you are able to do the movement with proper core engagement. The closer your feet are to your hands the easier. Walk your feet out to creat a challenge.

Chin ups (with modifications)

Voice instructions in video as well. Pick a weight that is out of your comfort zone. You should be able to lower it with one hand, but unable to contract it without assistance. 

Use your other hand as lightly as possible to help spot your arm back up. 

We build strength when we focus on eccentric movements.

Eccentric bicep curl

Chin-ups superset eccentric bicep curls

Alternating bicep curls. Start with a standard bicep curl, pin your elbows to your side, and then lateral move your weights outward. Lower the weights down at an angle. Come back in reverse order. 

Curl the weights laterally, keep the elbows pinned. Addictive the weights inwards and lower down.

Alternating bicep curls

Face pulls (option for band or cable)

Alternating bicep curls superset face pulls

Keep the chin neutral, core engaged, and back in a neutral position (no arching your lower back or rounding of your shoulders). 

Engage your core as you pull the band towards yourself.

Straight arm lat pull down

In this video you have the option of setting the band or cable down low, or parallel to your torso.

Lateral curls (band or cable)

Straight arm lat pull down superset lateral curls

Band + Dumbbell Back and Bicep 6.19.21

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Band + Dumbbell Back and Bicep 6.19.21

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