Name: Playbook - KICK IT With Kay - Strong back babes 💪🏼
Uploaded: 2024-01-01T12:36:37.448Z
Duration: 65 min
Description: Strong back babes 💪🏼

Back & biceps today! 

Lots of rows 🫶🏼

SETS: first 4 sets increase weight each set. Aim for 12-14 reps if possible (it’s okay if it’s a little less just go until failure)

Last set is a dropset! 10 heavy reps drop the weight by 15 for 10 more reps and then once more (all back to back no rest)



FORM 
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly but not super far , keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull(think about sending elbows down to floor)
- Pause and return to the initial position without “hanging” at the top

Wide grip lat pulldown

SETS: increase weight each set. Last set do 10 heavy then drop the weight by 15 or 20 lbs and do pause reps where you squeeze at the top for two seconds during each rep!




FORM
-on a seated cable row machine, attach a close grip (t bar or just two handle attachments)

-keep back straight as possible and use fingers as “hooks” to keep work in your back more than biceps 

-keep elbows grazing sides don’t let them flare out!

-send elbows back towards back wall bringing handle towards belly button 

-control the release (try not to yank or use too much momentum)

Seated row (narrow grip)

10-12 reps per side per set! 



- Press your chest against the pad
- Pull handle back keeping elbows out wide 
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

- Keep your core tight and chest against the pad (if you have one this machine sucked and didn’t lol)
- Row back and retract your shoulder blades send elbows up and back

Hammer strength low row

Complete 15 incline curls into 15 chest supported curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

-lay chest down on an incline bench 
-hold two dumbells with ends touching palms facing outward with a supinated grip
-curl up towards chest and control the negative 
**tip: don’t completely lock out your elbow between each rep this will make it harder to keep going!

Chest supported curls

Bicep superset

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats
-keep tension at the top of the movement don’t “hang”

straight arm pulldown

Strong back babes 💪🏼

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