Name: Playbook - Sarah Hryniewicz - W1/D2 Back n Bi’s
Uploaded: 2023-08-03T17:38:41.018Z
Duration: 60 min
Description: W1/D2 Back n Bi’s

Lauren

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

Seated bicep curl

-set bench to an incline and use it to support your chest 
-palms face each other 
-drive your elbows back and behind, keeping them tight to your body 
-lower down with control

Bench supported dumbbell row

-Begin with palms facing your body, maintain a neutral grip
-keep elbows tight to your body, hinge at the elbows and bring dumbbells up towards your shoulders
-lower down with control

Dumbbell hammer curl

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down

W1/D2 Back n Bi’s

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