Name: Playbook - Nico Gianni - Bicep/Tricep Workout #1
Uploaded: 2023-05-06T04:16:10.855Z
Duration: 70 min
Description: Bicep/Tricep Workout #1

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Engage triceps as you extend your arms
-Don’t lock out at full extension 
- Keep core tight

Overhead tricep cable extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension

- Lower dumbbell slowly achieving a full stretch
- Curl dumbbell toward your shoulders
- Maintain control and balance throughout the movement

Arm supported dumbbell curl

- Begin with hands on the bars and kneeling on the ground
- Push down bars until arms are almost straight (don’t lock out all the way)
-Slowly return to starting position