Name: Playbook - Richelle Jesse - BACK + BICEPS
Uploaded: 2023-07-24T01:13:53.186Z
Duration: 40 min
Description: BACK + BICEPS

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

Superset 1

Bent Over Reverse fly

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

Dumbbell bicep curls

Superset 2

Single Arm Lat Pull Downs (each side)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Superset 3

Seated Narrow Row

DB swing with curl

Speed Superset

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