Name: Playbook - Katie Smith - Back & Biceps
Uploaded: 2023-05-10T16:39:34.029Z
Duration: 60 min
Description: Back & Biceps

This workout targets your back and biceps!

- Standing with your feet shoulder width apart gripping a band with your arms to your sides
- Keeping your arms straight and maintaining tension in the band
- Pull the band out and then bring it back to center

Resistance band low pull aparts

- 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
- Increase weight each set

Lat pulldown

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
- Increase weight each set

Dumbbell single arm row

- 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
- Increase weight each set

Kneeling single arm high pulley row

- Keeping your arms straight pull the handles down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position
-Increase weight each set

D-handle dual cable straight arm pulldown

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position
- Increase weight each set

Straight bar cable bicep curls

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

Alternating plate curls

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control
- Repeating with the opposite arm
- Complete a dumbbell push up
- Hop up into a weighted burpee

Back & Biceps

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