Name: Playbook - Pauline Perina - Back and Biceps Workout
Uploaded: 2023-10-13T15:02:21.290Z
Duration: 60 min
Description: Back and Biceps Workout

This muscle building workout has 4 sets of each exercise and stays within 8-12 rep range. This is a great workout to incorporate into your training once a week. To notice true muscle building gains, complete it for six weeks before switching things up.

- In this grip, your hands will face each other, and your arms should be shoulder-width apart – or closer depending on the spacing between the bars. 
- Use a resistance band for assistance // try to do the last round without the band

Neutral Grip Pull up

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side

Wide grip alt. lat pulldown

- Assuming a standing position, hold a barbell using a pronated grip so that your palms are facing down. 
- While bending your knees slightly, bend at your waist to bring the torso forward. Focus on keeping your core very tight as you bend over.
- Ensure that your back is kept straight and parallel to the ground. It is your original position.
- Keep your torso stationary and pull the barbell into your belly button with each rep.
- Make sure that you hold the weight by only using your forearms while keeping the elbows near your body. 
- At the top of the movement, squeeze your back muscles and pause for a few seconds.
Slowly lower the weight back to the initial position.

Bent over barbell rows

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Pull the dumbbells close to your abdomen.
- Squeeze your shoulder blades at the point of peak contraction.

Bent over dumbbell rows

- Working one arm at a time will help strengthen each side individually.
- If you prefer to train both arms at once, use a close grip handle to perform this exercise.
- 8 reps each side without a test period between sides / both sides count for 1 round
- Take 1 min off after each round

Single Arm T-Bar Row

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

EZ-bar bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control
- You can then on your knees or standing up.
- Choose a weight that allows you to do 8-10 reps with without compromising your form or swinging your upper body.

Hammer Curl

- Hold the rope with your palms facing each other
- Focus on squeezing at the top and bringing your wrists out so that your thumbs are facing forward.
- During the movement, remember to keep your elbows in and your upper arms stationary.
- Keep your core engaged
- Pause at the top and lower slowly

Back and Biceps Workout

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