Name: Playbook - kennedy nease - Back n Bi’s Baby
Uploaded: 2024-04-01T02:45:38.667Z
Duration: 60 min
Description: Back n Bi’s Baby

this workout is for the back n biceps!

you will need dumbbells for this one. 

if you need help modifying, read the descriptions for help, but don’t hesitate to reach out for more suggestions!

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

Bentover Rows

Elbows at waist
Curl up then bring down for full range of motion
Alternate sides! Reps counted for each curl, not each side.

Alternating Curls

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

Keep elbows pinned at waist
Bring down for the full extension

Increase the weight for last 2 sets

Hammer Curls

Spine neutral, lats engaged, pull back and squeeze

Do number of reps on each side!

Single Arm Row

Core engaged
Keep elbows close, bottom low
Can modify on knees

Inchworm to Pushup

Back n Bi’s Baby

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

30-min Back and Biceps

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

Back n Bi’s Baby

More workouts from kennedy nease