Name: Playbook - Livin Toned - Upper-back and biceps
Uploaded: 2022-06-30T11:53:14.693Z
Duration: 90 min
Description: Upper-back and biceps

Upperback and biceps, let’s get it! 💪🏾

This is where you get that real back thickness, so here your aim is to squeeze your scapula as hard as possible on the upperback exercises to fully contract and stretch out your trap muscles! 

And for lats, remember to keep a neutral spine and don’t focus on scapula movement. 

Good luck!

Take a wide grip and lean slightly backwards

The aim is to squeeze your shoulder blades as hard as possible and make sure you’re not swinging or using momentum to move the weight

Pulldown

First you need to find a bench height to match the arm path to hit your upper-back. The best position for your upper-back is your arms flared out by your side, with enough space to really squeeze your shoulder blades together.  

Make sure you don’t use momentum to pull the weight

Chest supported row (upper-back)

Keep a wide grip and flare your elbows out to focus on your upper-back and rear delts. The aim is to stretch out your shoulder blades and then squeeze them as hard as possible.

Wide neutral grip cable rows

Don’t rotate your torso 

Keep a SLIGHT forward lean at the hips and focus on on pulling your elbows to your hips. Don’t focus on squeezing your shoulder blades together, rather you need to keep your shoulder pushed down and elbows towards your hips. 

Also keep your elbows tucked and close to your body

Cable row (Lat focused)

It looks funny but it’s a VERY good bicep exercise to train your biceps in their shortened position. 

The key is to set the cable up slightly above your knee height so when you are in position the cables aren’t pulling you downwards but rather, they should be pulling you forwards.

Potty curls

Take a few steps out of the cable racks, allow your arms to stay behind your body, lock your elbows in position and curl with your arms behind your body

Upper-back and biceps

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