Name: Playbook - Nikki McGrath - GYM: Back n Biceps
Uploaded: 2024-11-07T00:18:52.898Z
Duration: 45 min
Description: GYM: Back n 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope seated cable high row

1. Start in a high plank position with your hands holding a dumbbell in each hand. Your wrists should be directly under your shoulders and your body in a straight line from head to heels.
   
2. Engage your core muscles to stabilize your body and prevent your hips from sagging or lifting.

3. Keeping your elbows close to your body, row one dumbbell towards your hip by bending your elbow and lifting the weight towards your side. Keep your shoulder blades down and back as you row.

4. Lower the dumbbell back to the starting position in a controlled manner.

5. Repeat the row on the other side by rowing the dumbbell towards the opposite hip.

6. Continue alternating rows on each side while maintaining a strong plank position throughout the exercise.

7. Aim to perform the exercise with proper form and control to effectively target your back, shoulders, and core muscles.

Remember to breathe continuously and focus on maintaining stability and alignment throughout the movement.

Plank Rows

- Place the back of your arm on your inner thigh or on a bench, forearm supported.
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

Superset 3x

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded assisted pull-up

For this exercise, start with grabbing a pair of dumbbells. Make sure your core is engaged and your back is straight. 

Rotate your arms out to the side at an angle. Curl the weights up to the outside of your biceps. 

Lower with control, and repeat.

Wide Curls

X Cable Flys

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

GYM: Back n Biceps

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