@perkfitt: Join the program for free 🔗 b!0 Here’s an intelligently programmed full back and bicep workout for you to try. Pair this one with @Alpha Lion  Super Human Pre Workout Code: PERK for 15% off. Cues ☝🏻 1️⃣ Chest-Supported High Row: On the negative or the eccentric of the movement, make sure to round your shoulders forward and as you pull, you want to make sure that you keep your elbows flared. 2️⃣ Seated Row: Keep your elbows tucked as close to your side as you can with these. Brace your core and as you pull, you want to make sure that your elbow does not go past your torso. 3️⃣ Kneeling Row: Rotate your upper body slightly towards the working arm. That's going to stretch your let more on the eccentric portion of the movement. Again, keep your elbow tight to your side and drive down and back, squeezing and holding for a full second at the bottom. 4️⃣ Pulldown: Lean back slightly as you pull the bar down and think about driving those elbows down and back towards your hips. Be sure to slow down and control the eccentric portion of this movement. 5️⃣ Seated DB Curl: As you curl supinated slightly and think about taking the weight of those dumbbells with your pinky and ring finger. As you curl up, curl up to at least a 90 degrees or just a bit higher.
 6️⃣ Alternating DB Hammer Curl: Maintain a neutral grip on the dumbbell internally. Rotate your shoulders slightly as you want to curl towards the center of your body. Really flex and squeeze that elbow at the top before letting the weight come down slowly and under control,. 1️⃣ Chest-Supported High Row✖️5-9 reps 2️⃣ Seated Row✖️5-9 reps 3️⃣ Kneeling Row✖️7-12 reps 4️⃣ Pulldown✖️7-12 reps 5️⃣ Seated DB Curl✖️6-9 reps 6️⃣ Alternating DB Hammer Curl✖️6-9 reps

Corey Perkins

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Region: US

Saturday 09 December 2023 00:12:13 GMT