Name: Playbook - Nicole McCahan - Back & Biceps
Uploaded: 2023-02-17T03:25:49.645Z
Duration: 25 min
Description: Back & Biceps

Back & Biceps

- Underhand Bent Over Row
10 reps x 3 sets

- Alternating Bicep Curls
8-10 reps x 3 sets

- Assisted Pull-Ups
4 reps x 4 sets

- Alternating Hammer Curls
8-10 reps x 3 sets

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Hold the dumbbells with your forearms facing in front of you
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Underhand. Bent Over Row

- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulder
- Slowly lower down until arms are extended
- Repeat on the other side

8-10 reps on each side.

Alternating Bicep Curls

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

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

8-10 reps each arm

Back & Biceps

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