Name: Playbook - Kaysi Marshall - Bicep Circuit
Uploaded: 2024-01-07T19:56:03.960Z
Duration: 12 min
Description: Bicep Circuit

4 sets:
8x Chin-Up
8x DB Zottman Curl
16x Band Switch Curl
20 second DB 90* Hold

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB Zottman Curl

- Start with standing on a long resistance band with handles, one hand holding each handle
- Curl one arm up, as you lower simultaneously switch arms
- While one goes up, one goes down
- R=L=1 rep
- Use control and keep your core braced

Band Switch Curl

- Hold a dumbbell with your palms open at 90*
- Elbows should be by your sides and core should be braced

DB 90* Hold

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