Name: Playbook - Al K - W3/D2 Pull
Uploaded: 2022-05-06T07:35:19.182Z
Duration: 90 min
Description: W3/D2 Pull

Darren Dowdall

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

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

- Hinge at the hips keeping a neutral spine
- Pull the bar up towards your belly button
- Contract your back as you pull up then control the bar on the way down
- A small amount of body movement is acceptable as this is a heavy compound movement but always keep in control of the weight to minimize the risk of injury

Barbell bent-over row

- 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

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders with minimal body movement or momentum
- Return to the initial position placing extra control on 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 increases risk of injury

Barbell bicep curls

- 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

W3/D2 Pull

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