Name: Playbook - Jordan Powell - Back and Biceps
Uploaded: 2023-02-10T02:37:43.710Z
Duration: 60 min
Description: Back and Biceps

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Pull ups

- 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

Dumbell rows

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Back and Biceps

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