Name: Playbook - Holly Fielding - WE “BACK” W “BICEPS”
Uploaded: 2024-01-18T19:44:22.738Z
Duration: 45 min
Description: WE “BACK” W “BICEPS”

⭐️ FORM:

▫️Hold handles in middle grip, chin and chest up, focus on pulling through your elbows and keep abs engaged

Middle grip Assisted Pull up

⭐️ FORM:

▫️Hold handles in wide grip, chin and chest up, focus on pulling through your elbows and keep abs engaged

Wide Assisted pull-ups

BACK TAP IN

⭐️ FORM: 

▫️With a barbell in your hands and your palms facing up, curl bar toward shoulders, lower back down slow and controlled

⭐️ OPTION: 

▫️Perform bicep curl with Dumbbells

Barbell bicep curls

⭐️ FORM: 

▫️Begin with a dumbbell in both hands and elbows close to your body, curl the dumbbells wide, out and up toward your shoulders, and Slowly lower down until arms are extended

Dumbbell wide bicep curls

⭐️ FORM:

▫️Begin in a lunge body parallel to cable machine, keep a flat back, head up, chest up, grab handle on cable with one arm and focus on pulling down through lats and biceps 

⭐️ OPTION:

▫️Perform same one arm lat pull down on an actually lat machine if kneeling is hard on your knees

8 PER SIDE

Kneeling one arm lat pulls

BICEPS SET

⭐️ FORM:

▫️Step a foot back to support lower back, Abs tight, bring dumbbell up to chest, extend straight in front of your body, and return back to starting position

Bicep curl to forward extension

⭐️ FORM:

▫️ Squeeze your shoulders then pull the cable towards your face, keep Abs right, and avoid letting shoulders slouch

Cable face pulls

⭐️ FORM:

▫️ Legs straight, flat back, and roll your shoulder back and down

▫️Close grip, Elbows close to your side, row in and squeeze Shoulder Blades together at the end of the movement

Cable sit down Rows

TRI - SET

⭐️ Perform 10 of EACH TYPE of Bicep Curl WITHOUT STOPPING, making it a total of 30 reps

⭐️ FORM:

▫️Hold the dumbbells with palms facing the center of your body, keeping elbows close to your body, curl the dumbbells toward your shoulders, and pause at the top then lower under control

Hammer Curl

⭐️ FORM:

▫️Begin with a dumbbell in both hands, curl dumbbells towards your shoulders, and slowly lower down until arms are extended

WE “BACK” W “BICEPS”

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