Name: Playbook - Joey Miuccio - Arms & Shoulders (all cables)
Uploaded: 2023-12-29T20:33:18.753Z
Duration: 60 min
Description: Arms & Shoulders (all cables)

Casey

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Single arm cable curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Raise the handle with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm cable lateral raise

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable reverse grip tricep extension

- Straddle the cable and hold the bar with your palms facing down 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing front raise

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Arms & Shoulders (all cables)

Dallas

Felt very weak and drained today. Once I got to the push ups I didn’t have the strength to get myself up or to keep pushing through

Jason Dodge

It’s an excellent start. It worked really well over a weekend stay in a hotel gym!

Mark

CHEST & BACK

Crazy month of work travel. Exactly what I needed. Thanks Joey!

Daniel

Hotel gym leg day 12/30/2021

Leg day

Sweating hard and have shaky legs! Great workout!

Samantha

Legs

Push

Didn’t realize a workout with such little equipment could be so brutal 🔥 the burn is real.

Arms & Shoulders (all cables)

Community

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