Name: Playbook - Krystyna Hovell - Back & Biceps!
Uploaded: 2023-11-11T09:12:21.536Z
Duration: 75 min
Description: Back & Biceps!

Back day is the best day! Also adding in a few bicep movements to get your pump pumpin! 

This workout will give you all the things you need to build a nice back & form your arm definition.

Remember, don’t rush the process. Consistency is key! Slow & controlled reps, training with intention! 🙌

- Support yourself using your opposite arm! 
- Row dumbbell to your hip while retracting your shoulder back!
*remember to keep that elbow close to your side & drive it up to the sky!*
- repeat movement on other side

Single arm dumbbell row

- 21 totally curls 
- 7 full curls 
- 7 half up 
- 7 half down

-The first seven reps moves through the full range of motion
-The second seven reps focuses on the bottom of the movement stopping when the elbow was bent 90°
-The third seven reps focuses on the top of the movement with the upper arms never dropping below, parallel to the floor

*The most primary benefit of performing 21s is that the maximize your muscles time under tension  - (key to growth stimulus)*

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- set the cable up for your height 
- pulling the cable into while taking a few step back bending down on one knee, allow your self to stretch out with the rope
-engage your core and inhale as you pull the rope into your belly button 
*you are moving with the rope, allowing it to stretch you out as your return to starting postion*
- when you pull the weight back, keep those elbows close to your side and maintain a neutral spine

cable stretchers

- grasp of handle with a double over hand grip at roughly shoulder with
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blade extending the shoulder and laterally, flexing the spine to maximally contract you lats
- Pull on one side of the bar towards your outer thigh until the lat is fully contracted, and then slowly bring it back to the top and repeat on the other side 
- keeping the movement under control

kayak rows

- Attach a straight bar handle to the highest notch on the cable machine.
- Stand in front of the machine with feet about hip-width apart, & grab the bar with both hands using an overhand grip. 
-Take a step back away from the machine to allow your arms to move up & down in front of your body. 
-Lean slightly forward at the hips, lift your chest up, engage your lats, and keep your core tight.
-With your arms straight, use your lats to pull or push the bar down until your hands are in front of your thighs. 
-Slowly reverse the movement until your arms are parallel to the floor and repeat.

straight arm pull-down

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Back & Biceps!

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