Name: Playbook - Vanessa Skoubye - Back & Biceps
Uploaded: 2023-02-16T00:35:58.132Z
Duration: 65 min
Description: Back & Biceps

Focus on going heavy for the reps given. If you can do more reps than shown with the weight you chose, go up in weight.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Support your back against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

-start with dumbbells down by your side and curl up in a hammer curl position
-when you lower your arms back down, lower into a wide bicep curl and then curl back up in a wide bicep curl.
-lowering back down in a hammer curl position
-this counts as one rep

Hammer into wide bicep curl

- Grab handles right infront of you then pushing back
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position leaving a little tension at the return position

Rear delt fly

-begin with the cable on the highest point
-you can use a tope or straight bar attachment
-push down slowly engaging lats
- keep upper body slightly leaned forward but avoid a major arch in your back

Straightbar Cable lat pushdown

-keeping back straight with a slight bend in knees, lean over with dumbbells in hand.
- pull both dumbbells up to the side of your body near your hip
-take turns alternating lowering each dumbbell while holding the other one steady in an isolated hold.
-make sure to do this controlled 
-8 reps per side

Back & Biceps

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