Name: Playbook - Kenzie Mariano - Back + Biceps
Uploaded: 2022-04-26T01:44:26.982Z
Duration: 45 min
Description: Back + Biceps

Great for anyone looking to snatch their waist, back, and arms!

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Row the dumbbell high and wide retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm high/wide row

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

Back + Biceps

If you ca just show different angles to see how your stand is or show the full machine so we can see how far your standing to five the proper space.

Julissa

Back & Biceps

I love kenzies workouts! Super easy to follow not so easy to do 🤪

Brittany

Thankful for these that I can do at home on mornings I can’t make it to the gym!

Back + Biceps

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