Name: Playbook - Vanessa Skoubye - Back & biceps
Uploaded: 2023-02-16T00:35:58.136Z
Duration: 60 min
Description: Back & biceps

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- with a dumbbell in each hand curl the weight up
- at the top of the curl turn your hands facing down to lower your arms back to starting position palms facing down.

Bicep curls, lower palms down

- 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

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- using either dumbbells or a straight bar, begin at the bottom of the curl and curl halfway up, then back down. Do seven of these.
- next seven will be a curl from halfway to the top of the curl
- the next seven will be too to bottom curls
This counts as one set. (21 reps)

Bicep 21’s

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- 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

Back & biceps

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