Name: Playbook - Alexander Konevsky - W1/D6 Pull
Uploaded: 2022-05-08T05:19:36.668Z
Duration: 90 min
Description: W1/D6 Pull

Use this as your back priming movement to activate your lats and get your mind focused into this workout!

- With a flat bar or rope attachment, step back and bend your torso to a 45* angle facing a cable stack
- While keeping your chest puffed up and back arched, drive the attachment down and towards your waistline keeping your elbows very slightly bent
- Avoid rounding your chest at the bottom of the movement to increase the contraction in your lats

Standing cable pullover

- Begin by pressing your chest into the padding and grabbing the inside grip, furthest to the center of the machine
- Similar to the lat pull down, do not flair your elbows. Force your elbows to align with the side of your body as you pull down to better isolate the lats
- Slightly hold the contraction for a split seconds before controlling the weight back to the top

Single arm hammer strength high row

Feel free to switch this out with bent over rows. This should be your primary heavy rowing compound lift for the workout

- With the bar in between your legs and planted into a corner, bend at the hips and lift the bar using any attachment accessible. A V-bar attachment is most common and works amazing
- Keeping slightly bent over, perform the movement by retracting the shoulder blades and aiming to pull the attachment towards your lower to mid stomach 
- Control the weight back to the starting position and repeat 
- Make it your top priority to stop your back from rounding when initiating rows

T-bar row

A neutral grip bar is highly recommended but a standard lat pull down bar will work great! As a mental cue, think about driving your elbows down rather then “pulling” the bar down. This will reduce bicep activation and make the movement more back dominant

- Pull down on your attachment of choice keeping your elbows tucked inside your body until you feel a full contracting in your back
- Slowly extend your arms to return the bar to its starting position. 
- Fully stretch your lats at the top of the movement then initiate your next rep

Lat pulldown

- Keep your arms straight to your side and avoid activate your biceps in any way. It helps to keep your tricep flexed or arm locked out completely as this will lengthen the bicep and take it out of the movement 
- Retract your shoulders and maintain an upright posture 
- Shrug your shoulders up towards your ears 
- Pause slightly at the top and ensure you fully stretch the traps at the bottom of the movement before initiating your next rep

Dumbbell shrugs

- Find a comfortable position to place your elbow on the preacher curl platform. Do not allow your elbow to flair out, keep it tucked in as much as possible
- Curl the machine up towards your chest using zero body movement or momentum and placing full focus on the bicep
- Return to the initial position controlling the negative to keep constant tension throughout the whole movement. Avoid simply dropping the weight down as it will reduce the total amount of tension placed on the bicep and increase the risk of injury
- Count your reps to ensure both sides are trained equally

Preacher curl (single arm)

- Hold a rope attachment connected to a low pulley with a Neutral grip
- While keeping your elbows tucked to your side, curl the rope upwards until you feel a full contraction in your bicep
- Slowly lower the rope back down to its starting position and repeat

W1/D6 Pull

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