Name: Playbook - Richelle Jesse - Pull (Back + Biceps)
Uploaded: 2023-07-24T01:13:53.182Z
Duration: 40 min
Description: Pull (Back + Biceps)

Holly

BECAUSE… last weeks Upper body circuit was too good!! 

Same theme… different muscle focus!

Dumbbell Wide Row

DB Underhand Row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Banded Rows

Back Circuit

Bicep Curl with Hold (each side)

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

close grip 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

Hammer Curl

Kneeling Wide Curl

Bicep Circuit

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

Single arm dumbbell row (each side)

Bicep Curl with a Twist

Underhand row to narrow

DB curl to Hammer Curl

Back and Bicep Combined

Pull (Back + Biceps)

Back + Biceps

Back & Chest 👏🏻

Biceps!!!💪🏻

Back + Arms 🎉

Back + Biceps 💪🏻

BACK 👋🏻

Pull (Back + Biceps) & Cardio

Back & Biceps

Back & Bicep Supersets

BACK FOCUSED UPPER BODY

BACK + BICEPS

✨Biceps, Back & Core✨

Pull Day (Back Focused)

Biceps & Back 🥲 (EMOM)

BACK/BICEPS

Back + Biceps 🫶🏻

Back + Biceps (Supersets)

Bicep + Back

Back + Biceps + LISS

Back + Biceps 🤘🏻

Back + 1 bicep circuit

Unilateral Back + Bi’s

Pull (Back + Biceps)

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