Name: Playbook - Nini Muñoz - Back & Biceps 1
Uploaded: 2023-08-27T23:42:26.450Z
Duration: 30 min
Description: Back & Biceps 1

Felt so good.. Really feeling it today🥵

Summer

In this workout, we will take your upper body through some pull movements to target your back and biceps.

•Begin with a dumbbell in both hands, palms facing up 
•Curl dumbbells towards your shoulders 
•Slowly lower down until arms are extended, slow and controlled

Dumbbell bicep curls

•Stand with your feet hip width apart 
•Slight bend at the knees, lean forward, neutral spine 
•Extend dumbbells forward, palms facing each other 
•Alternate single arm rows 
•Slow and controlled, squeeze your back

3 Way Back Rows

•Stand with feet hip width apart 
•Raise dumbbells as if to make a bicep curl and stop half ways 
•Extend dumbbells in and out 
•Slow and controlled movement

Bicep Serves

•Stand in a staggered stance, rear leg is your kickstand on toes, hand on opposite knee 
•Back straight 
•Pull back dumbbell belly button height, squeezing your back and lats, return

Single Arm Back Rows

•Hold the dumbbells with your *palms facing each other
•Curl the dumbbells up engaging your bicep as you curl
•Lower down slow and controlled

Dumbbell hammer curls

•Get into plank position
•Dumbbells underneath your shoulders, pull keeping your elbow close to your body
•Engage your lat as you pull
•Keep your hips squared

Back & Biceps 1

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