Name: Playbook - kennedy nease - dumbbell only back and biceps
Uploaded: 2024-04-01T02:45:38.595Z
Duration: 60 min
Description: dumbbell only back and biceps

Leslie

you will just need dumbbells for this one so you can do at home or in the gym. 

the focus is on back and biceps today! we are going to be doing half-pyramid sets, so you need 3 sets of weights for each exercise. you do your lowest weight for the highest number of reps and increase weight as the reps decrease.

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

Inchworm to Pushup

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

Bicep Curls

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

Dumbbell Bentover Rows

Keep elbows pinned at waist
Bring down for the full extension

Hammer Curls

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

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

Zottman Curls

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

dumbbell only back and biceps

Adaliña

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

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

dumbbell only back and biceps

Community

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