Name: Playbook - Johanna Paine - 2/24 Deadlifts, Back, and Bis
Uploaded: 2023-02-25T06:12:16.086Z
Duration: 90 min
Description: 2/24 Deadlifts, Back, and Bis

- Stand with your feet at hip-width or narrower with you mid-foot under the barbell
- Bend over and grab the bar with a shoulder-width grip
- Bend your knees until your shins touch the bar
- Lift your chest up and straighten your lower back
- Stand up with the bar, keeping your back as neutral as possible
- Lock out at the top and lower in the same motion that you used to lift it

Deadlift

- Start with your hands on the bar approximately shoulder-width apart or wider with your palms facing forward
- With arms extended above you, stick your chest out and curve your back slightly. That is your starting position
- Pull yourself up towards the bar using your back until the bar is at chest level while breathing out
- Slowly lower yourself to the starting position while breathing in. That is one rep

Pullups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Bent Over Row

Seated Row Wide Grip:
- Sit on the bench with your knees slightly bent and grasp the cable attachment with a wide grip
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out
- Return the handle forward under tension to full stretch, remembering to keep your back straight

Seated Row Narrow Grip:
- Sit on the bench with your knees slightly bent and grasp the cable attachment with your hands very close together
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out

- Sit on the bench with your knees slightly bent and grasp the cable attachment with a wide grip
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out
- Return the handle forward under tension to full stretch, remembering to keep your back straight

Seated Row Machine Wide Grip

- Sit on the bench with your knees slightly bent and grasp the cable attachment with your hands very close together
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out

Seated Row Machine Narrow Grip

Superset Seated Row Machine Wide Grip and Narrow Grip

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

Dumbbell bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

2/24 Deadlifts, Back, and Bis

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