Name: Playbook - Nicole Kobelka - Back & biceps
Uploaded: 2022-09-12T20:04:30.977Z
Duration: 45 min
Description: Back & biceps

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

KB single arm row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Back & biceps

Back workout

This was my first workout from you and I loved it! I’ve always been scared to start mainly because I didn’t know how to do the exercises properly and use the machine can’t wait to do another one! Appreciate the confidence boost:)

Back & biceps

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