Name: Playbook - Joseph Bonini - Back & Biceps
Uploaded: 2023-06-15T21:23:33.001Z
Duration: 50 min
Description: Back & Biceps

This strength workout will target back and biceps.

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
* work each arm

Single arm dumbbell row

Complete exercises consecutively, then rest.

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

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

Dumbbell bicep curls

BB Row | Bicep Curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

NOTE
* 2 sec hold for each rep

Seated cable row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

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

Back & Biceps

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