Name: Playbook - Jake Dean - Back and Bi’s (high volume)
Uploaded: 2023-08-13T17:14:02.773Z
Duration: 60 min
Description: Back and Bi’s (high volume)

This workout is great for when you’re want a good burn and/or doing a deload

Complete both exercises back to back, rest once both exercises have been completed.

- Drive your elbows backwards towards the wall, engaging your back 
-Add a pause on the squeeze

Seated rows

- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls

Superset

- Drive your elbows backwards towards the wall, engaging your back 
-Add a pause on the squeeze 
-Alternate each arm

Alt. single arm seated row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 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

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- From an standing position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Keep curls wide and hands facing outer shoulder

Back and Bi’s (high volume)

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