Name: Playbook - Leticia Martinez - Back and Biceps 🔥
Uploaded: 2023-12-03T23:39:02.151Z
Duration: 45 min
Description: Back and Biceps 🔥

A back and biceps workout to get the ultimate pump!

Grab a band and you will complete these 2 exercises before resting 90 seconds!

Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position.

Barbell undergrip row

Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back. Perform band pull-aparts by holding a resistance band with a shoulder-width grip. Keep your arms straight as you pull the resistance band laterally, extending both arms to either side.

Band pull aparts

Superset 1

You will complete these exercises before resting 60 seconds!

The renegade row is an advanced row variation characterized by holding your body in a plank position with one hand while lifting a dumbbell with the other hand.

Renegade row

Hammer curls are biceps curls performed with your hands facing each other. They're beneficial to add mass to your arms and can help focus more attention on the short head of the biceps. They may be easier to tolerate than the traditional biceps curl.

Dumbbell hammer curls

Superset 2

You will complete these 2 exercises before resting 1 minute!

Stand facing the cable pulley, with your feet shoulder-width apart. Grasp the bar/handles with hands slightly wider than shoulder width and knees slightly bent. Drive the elbows down to your side and squeeze!

Lat pull down

Curl the cable weight upward toward the chest while breathing out. Only the forearms move, rising from the elbow. Hold at the top of the contraction for one second. Lower the forearms to the starting position on an inhale. Stop before the weights return to the stack, keeping the cable under tension.

Back and Biceps 🔥

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