Name: Playbook - Pauline Perina - Back and Biceps
Uploaded: 2023-10-13T15:02:21.387Z
Duration: 60 min
Description: Back and Biceps

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Perform 12 reps on each side // you have 24 reps total 
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- When setting up the cable, use its highest setting. Also, if you only have short rope handles available, use 2 at the same time so that you can get your hands on either side of your hips.
- Start with feet shoulder-width apart, standing roughly 2 – 3 feet away from the cable machine. The further you are away from the cable machine, the harder the rep is going to be to complete with control.
- Have a moderate hinge in the hips (approximately 45 degrees) and a slight bend in the knees.
 - Make sure that your spine is straight and your shoulder blades are stable and locked using the traps and rhomboids.
- Ensure that your hips are also locked and engaged for complete stability,
- As you pull the weight down, have a slight bend in your elbows and keep this constant throughout the entire movement.
- Focus on bringing your elbows to your sides and behind your torso (you won’t get far) until you achieve the maximum contraction.
- From here, return your arms to the starting point with control
- Important: Don’t use any momentum in this movement. We’re only interested in isolating the lats and moving the humerus (upper arm bone). If you need to use momentum you should lower the weight and focus on the correct form.

Cable Rope Pullover

- Kneeling side facing to the cable with your arms, extended over head
- Pull the handle down bringing your elbow toward your hip engaging your lat
- Pause, and then slowly lower the weight stack back to the starting position as you extend your arms back overhead 
- Complete 12 reps

Kneeling crossbody lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Nice and controlled movement / avoid moving back and forth too much 
- Set up the bar on the cable pulley/lat pull down machine
- Adjust the leg pads so that when seated the pads rest against the top of your legs to minimize any movement, locking you in place
- Reach up to grab the bar with both hands using an overhand grip (palms facing away) with hands slightly wider than shoulder-width apart
- Retract your shoulder blades and pull down through your elbows so the bar is lowering down in a straight line until the bar reaches your upper chest
- Squeeze your lats at the bottom of the movement
- Slowly return the bar to the starting position

Back and Biceps

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