Name: Playbook - Sion Monty - Bi's & Tri's
Uploaded: 2022-06-29T19:26:41.510Z
Duration: 45 min
Description: Bi's & Tri's

Deiniol

Exactly what I’ve been looking for. Super clean and simple to apply

Kevin Marquez

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ-bar bicep curls

Dumbbell incline hammer curls

- Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip
(note: You can use a wide or narrow grip on this exercise)
- Keeping your back straight and eyes facing forward, take the weight off the rack so that you're supporting it with your arms slightly bent
- Slowly bring the weight up until your forearms are at a right angle to the floor
- Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position

Ez-bar preacher curl

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keep your core tight
- Spread the rope apart at the top of the movement

Bi's & Tri's

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