Name: Playbook - Alan Willinger - Ken Back 🔥
Uploaded: 2024-02-27T13:56:54.431Z
Duration: 40 min
Description: Ken Back 🔥

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Grab bar with a grip that is slightly wider than shoulder width

Pull bar down until it is just below your chin

Return to starting position with control

Medium Grip Lat Pull Down

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Ken Back 🔥

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