Name: Playbook - Hannah West - back and biceps
Uploaded: 2023-05-25T18:31:32.739Z
Duration: 45 min
Description: back and biceps

This workout targets the back and biceps with some staple exercises!!
you will need a pair of dumbbells and a cable. You can substitute with a long band if you don't have a cable machine! 
Message me with any questions :)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight and focus on a slow controlled movement
- work both sides

Dumbbell bent over rows

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

** try to keep shoulders steady. if you are swinging to get the dumbbell up, lower your weight

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable rope straight arm pulldown

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Start with cable at a high setting 
- walk back until there is tension on the rope
- Pull the cable towards your face with elbows flared outward
- engage deltoids and trap muscles

Cable face pulls

back and biceps

full lower body

Didn’t expect to sweat so much from this one, but it was a gooood one 🥵

Kara

lower body

upper body- cable workout

ariel

upper body

full body

don’t know if I’ll be able to walk tomorrow 🥵

back and biceps

More workouts from Hannah West