Name: Playbook - Tinesha Richardson-Trump - Back & Triceps
Uploaded: 2023-08-07T02:35:49.187Z
Duration: 45 min
Description: Back & Triceps

- Engage triceps as you extend your arms
- Keep core tight

EZ Bar Overhead tricep extension

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows (L)

Bent over dumbbell rows (R)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and circle your arms out and up to overhead 
- Reverse the movement back to starting position

Superman around the worlds/cobra wings

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (L)

Dumbbell tricep extensions (R)

- Hands shoulder width apart and raise to upper chest level 
- Depending on shoulder mobility use either a barbell or dumbbells

Upright row

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension (L)

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position