Name: Playbook - Shane Pace - Pull - Back/Biceps
Uploaded: 2022-10-14T17:31:21.798Z
Duration: 45 min
Description: Pull - Back/Biceps

- Barbell bent over rows 
- Single arm DB row 
- Dumbbell bench rows 
- Barbell inverted row
- Deadlifts 
- Inverted row (towel) 
- Alternating dumbbell curls 
- Hammer curls 
- DB 21’s 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Hinge forward at the hips, knees should be slightly bent (underhand grip)
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower the bar down in a controlled motion

Barbell bent over row (supinated)

- Support yourself using your opposite arm
- Row dumbbell up, pulling toward your hip while retracting your shoulder back
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

Single arm dumbbell row

- Lying with your chest supported on an recliner bench
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Bench rows

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Barbell inverted row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Holding the towel ends in each hand
- Pull your body up toward your hands
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted row (towel)

- Hold dumbbells in each hand
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full reps curls
Totaling 21 reps

Pull - Back/Biceps

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