Name: Playbook - Katie Becknell - Back & Biceps
Uploaded: 2024-04-23T23:47:50.994Z
Duration: 60 min
Description: Back & Biceps

Brady

Toni

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine like the one in the video or you can wrap a band around the top bar by the grips and use that to assist you. 

FORM TIPS:
You can choose whatever grip you like, either close grip, underhand, overhand, etc whatever you feel comfortable with! At the beginning of the movement make sure you do essentially a scap pull (pulling your shoulder blades back and down) then drive and pull your elbows down to lift your body up.

Pull Ups

SET UP:
Grab a single dumbbell and find an adjustable bench. Set the bench incline to about 45 degrees. 

FORM TIPS:
Stand behind the bench, stagger your legs, foot opposite of the arm you are going to work should be the forward foot to give you some stability. Hinge forward at the hips about 45 degrees. 

Grab the dumbbell, pull your shoulder blade back and down, then row the dumbbell up to your back pocket. You dont want to row it directly up where the dumbbell ends up in your elbow, you want to pull it back more toward your hip. Also DO NOT use momentum to pull the dumbbell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Single Arm Row

SET UP:
Find the cable lat pull down machine. Its a machine with the cable attachment at the top and a seat with pads to hold your legs down. 

First, sit on the seat facing towards the machine and adjust the pads so that there isnt any space between the top of your thighs and the pads to make sure you will be stable during the exercise. And make sure the cable attachment is the long bar attachment. 

FORM TIPS:
Grab the long bar attachment just outside of where the bar bends on each side. Pull the bar down and slide your legs into the seat. 

Pull your shoulder blades back and down and drive your elbows down towards your sides. Your torso should be slightly leaned back so you can pull the bar down past your face and to the top of your chest. 

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Lat Pulldown

SET UP:
Find the v shaped, semi wide cable attachment, when holding this attachment, your arms will be about shoulder width apart. I dont want you to use an attachment that is too narrow for this exercise (in our circle chat feel free to ask about attachments and I can send you guys pictures of the ones Im talking about!). Then find the seated row machine, this machine has more of a bench attached to it with the cable at about the same level as the seat and a pad to place your feet on. 

FORM TIPS:
Sit on the bench close enough for you to reach the cable attachment, grab the attachment with your palms facing inward, and place one foot on the elevated pad. Using your planted leg, push back until your arms are fully straight with some tension on the cable and place your other foot on the pad as well. You should have a slight bend in your knees

Your starting position for this movement will be slightly leaned forward with your arms fully extended. Similar to the bent over row, drive your elbows straight back and squeeze your shoulder blades together. During the pulling movement, your torso can move from being slightly leaned forward to straight up BUT I dont want you to lean BACK at all. Pull until the cable attachment is right next to your sides then slowly release back to the starting position. 

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Seated Row

SET UP:
Grab a lightweight EZ bar and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

EZ Bar Bicep Curl

SET UP:
Find a straight bar cable attachment (you can also use a rope, or lat pull down attachment too!) and place the cable machine at the highest notch. 

FORM TIPS:
Step back from the cable machine a couple steps and hinge at the hips about 45 degrees with your arms extended above your head. From your hips to the top of the cable machine should be a straight line. From there, push the bar down until you hit your hips, keeping your arms straight throughout the entire movement. 

Don’t use momentum or any other muscles to pull the bar down, your torso and legs should stay in the same position throughout the entire movement.

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Straight Arm Lat Pulldown

SET UP:
Grab two dumbbells and find an incline bench. Set the bench seat to about 45 degrees. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Back & Biceps

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