Name: Playbook - Luther Freeman - Arms
Uploaded: 2023-03-31T19:14:21.015Z
Duration: 45 min
Description: Arms

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

- Keep elbows against your torso 
- As you squeeze your triceps press handles apart to get extra contraction

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position