Name: Playbook - Quin Bruce - Back and Biceps 🦾
Uploaded: 2023-01-16T18:51:26.681Z
Duration: 45 min
Description: Back and Biceps 🦾

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Grab the bar with a wide grip
- 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

Wide Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive wide, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide Grip Seated Row

- Grasp the rope attachment with both hands
- Hinge forward at the hips
- Pull the rope down, while slightly raising the upper body
- Engage your lats as you pull
- Release the weight back to starting position with control

Lat Pulls with Rope

- Stand tall, holding the rope attachment
- Pull the rope toward the face, elbows going wide
- Pause at full contraction (hands outside of the ears)
- Release the rope back to starting position

Cable Rope Facepulls

- Grasp the cable attachment with an underhand grip
- Curl the bar up toward the shoulders
- Pause at full contraction
- Lower the bar back to starting position with control

Cable Straight Bar Curls

- Sit down on the Preacher Curl Machine and select the weight
- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Curl the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second (Tip: Only the forearms should move, the upper arms should remain stationary and on the pad at all times)
- Lower the handles slowly back to the starting position

Back and Biceps 🦾

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