Name: Playbook - Nathaniel O'Hare - ARMS
Uploaded: 2022-08-04T18:01:14.040Z
Duration: 45 min
Description: ARMS

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

Tricep cables

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Raise your legs without swinging back and forth
- Focus on your core