Name: Playbook - Richelle Jesse - Unilateral Back + Bi’s
Uploaded: 2023-07-24T01:13:53.233Z
Duration: 40 min
Description: Unilateral Back + Bi’s

Complete the exercises on each side. Do all exercises on one side than immediately do the other than rest.

Kneeling Single Arm Row

- Bend over to 90 degrees 
- Raise the dumbbell engaging the back of your shoulders/lats
- Lower slow and controlled back to starting position

Kneeling Single arm fly

Upright row (back focused)

Back circuit

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- turn palm out and curl

hammer curls narrow to wide

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Bicep circuit

Reverse row (single arm) right

Lying lat pullover

Reverse row (single arm) left

Back superset

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

90 Degree Curl to Fly

Bicep superset

Unilateral Back + Bi’s

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Back + Arms 🎉

Back + Biceps 💪🏻

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Pull (Back + Biceps) & Cardio

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Back & Bicep Supersets

BACK FOCUSED UPPER BODY

Holly

Pull (Back + Biceps)

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Pull Day (Back Focused)

Biceps & Back 🥲 (EMOM)

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Back + Biceps (Supersets)

Bicep + Back

Back + Biceps + LISS

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Unilateral Back + Bi’s

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