Name: Playbook - Nick G - Back/Biceps
Uploaded: 2023-05-16T07:22:46.151Z
Duration: 75 min
Description: Back/Biceps

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the EZ bar down engage your lats

EZ Bar straight arm pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade

Seated single arm cable row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown with pause

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower with a slow and controlled movement

Single arm machine preacher curls

- Hold the dumbbell with your palm facing in
- Curl the dumbbell up engaging your bicep as you curl

Back/Biceps

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