Name: Playbook - Julia Taylor - Back and Biceps
Uploaded: 2021-12-05T20:27:21.571Z
Duration: 45 min
Description: Back and Biceps

- Do Not Jump Up to start
- Keep your chest up
- Elbows out
- Bring your Upper Chest to the bar

Pull ups

- Pull Under your chest/boobs (higher - slightly more biceps)
- Pull To your Belly Button (lower - more back less biceps)
- Hands Are Pronated (Overhand) at the bottom for a stretch then rotate to hammer at the top for a full squeeze
- Elbows 45 Degrees pointed out
- Keep your back neutral
- Slight bend in the knees

Dumbbell Bent Over Rows

- Pull Under your chest/boobs (higher - slightly more biceps)
- Pull To your Belly Button (lower - more back less biceps)
- Hand is neutral
- Elbows 45 Degrees pointed out
- Keep your back neutral

Single arm bench Bent Over row

*Can Be done Seated or Standing*
-Lean forward slightly
-Keep your Elbows back
-Hands Neutral
-If the weight is touching your shoulders at the top you’re swinging & not keeping your elbows back far enough

Seated Leaning Forward Bicep Curls

- Start with dumbbell in one hand while facing slightly angled
-Hand should be neutral, hammer position (thumb up) 
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- switch for other arm

DB preacher curls - Hammer

- Start with dumbbell in one hand while facing slightly angled
-Hand should be supinated, underhand
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- switch for other arm

DB preacher curls - Supinated

-Exercise is for your rear deltoid (which is the back of the shoulder. This can be done on back day or shoulder day but I choose to include it on back day)
- Have a neutral back
- Hands pronated/overhanded
- Hands in-line with shoulder
- Bring arms/hands up to parallel with back and back down
- Control the weight

Rear Delt Fly - Pronated

-Exercise is for your rear deltoid (which is the back of the shoulder. This can be done on back day or shoulder day but I choose to include it on back day)
- Have a neutral back
- Hands neutral/ hammer position
- Hands in-line with shoulder
- Bring arms/hands up to parallel with back and back down
- Control the weight

Back and Biceps

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