Name: Playbook - kennedy nease - back, biceps & core🖤
Uploaded: 2024-04-01T02:45:48.732Z
Duration: 45 min
Description: back, biceps & core🖤

a lil back and biceps workout i did! 

i haven’t had as much time to do workouts lately so to make them a little quicker, i’ve been doing supersets! so doing 2 exercises back to back with little rest inbetween. you can do this or do them one at a time! 

if you need alternatives for any of the exercises, shoot me a message & i’ll help out!💘

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

keep a wider grip
engage the core and the back as you pull down to chest level

as the reps decrease, increase your weights! drop the weight in increments as the reps increase.

Lat Pulldown

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

Zottman Curls

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

loose grip on bar
push through palms and squeeze the lats as you come down
core tight!

Lat Pushdown

keep knees bent and feet flat on ground
use core to control the movement as you come up and lower

Pullover Crunch

Using a dumbbell, plate, kettlebell or any kind of resistance
Use core to drive your body upright
Glutes slightly squeezed to protect low back

Do reps on each side

back, biceps & core🖤

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