Name: Playbook - kennedy nease - 30-min Back and Biceps
Uploaded: 2024-04-01T02:45:38.642Z
Duration: 30 min
Description: 30-min Back and Biceps

Renegade rows killed me as a beginner. Any tips ?

Lilly Rountree

a quick 30 min session for the back and biceps. you will need dumbbells for this workout.

Hinge at hips
Keep arms close to sides
Use lats to pull weight up

Bentover Rows

Elbows pinned at waist, full extension then lift up, make sure wrists stay strong and don’t collapse

Bicep Curls

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

Come up for standard bicep curl then rotate and come down for a reverse curl

Zottman Curls

Can be done in full plank or on knees
Use core to keep body stable without opening up

Renegade Rows

Core engaged, chest up
Do the number of reps on each side

Dumbbell Snatches

30-min Back and Biceps

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

30-min Back and Biceps

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