Name: Playbook - Rachel Nicole - Back + Arms💪🏼 [triceps + biceps]
Uploaded: 2023-01-07T13:57:37.621Z
Duration: 45 min
Description: Back + Arms💪🏼 [triceps + biceps]

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Angie

Description:
Strength focused back and arms day. 

Suggestions:
*Slow down the movements and focus on strong pulls and an engaged core during each rep.

- Pull to upper chest and retract your shoulder blades

Reverse Grip Pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide Grip Cable Row

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Straight Arm Pulldown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Single Arm Cable Row

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

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

Dumbbell Bicep Curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Back + Arms💪🏼 [triceps + biceps]

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Back + Arms💪🏼 [triceps + biceps]

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