Name: Playbook - Julie Veselkova - Back & biceps
Uploaded: 2023-01-09T13:54:07.907Z
Duration: 45 min
Description: Back & biceps

This back & biceps workout is a gym based workout, so you’ll need access to dumbbells & cables!

Pull ups or assisted pull ups! Make sure you go slow & maintain control.

Pull-ups

*Go heavier each set as you drop reps*

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

*go heavier each set as you drop reps*
- 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

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

*go heavier each set as you drop reps*
- Pull the weight down to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position

Kneeling single arm high pulley row

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

EZ-bar bicep curls

Back & biceps

I have been struggling at the gym lately so going in and having a set plan has been so helpful for me! I’m excited for my next workout now!!!

Back & biceps

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