Name: Playbook - Nini Muñoz - Back and Biceps 3
Uploaded: 2023-08-27T23:42:26.473Z
Duration: 30 min
Description: Back and Biceps 3

Work your back and biceps with this 30 min. pull sesh

-place bench in center of cable machine 
-attach both handles to each cable and level at chest 
-sit facing machine with feet firmly planted on floor 
-perform back rows by alternating arms and then simultaneously

*modification- no cable machine, no problem. 
Using a long resistance band, loop it around a support giving you two loops on each side and perform back rows

Seated cable back rows

- 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

Alternating hammer curls

-lay face down on a bench 
-place EZ bar beneath the bench 
-perform back rows

EZ bar bench back rows

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

-stand with feet hip width apart 
-lean forward with dumbbells at neutral grip extended out in front of you 
-with slight bend at your elbows, open arms contracting your back and lower

Dumbbell Reverse Fly

-from sitting position push up on your arms and feet making a reverse table top 
-alternate raising your leg to meet the opposite arm, tap your toes 
*side to side is one rep

Back and Biceps 3

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