Name: Playbook - Alynee Cesar - Week 1 Day 4 Upper back and shoulders
Uploaded: 2021-10-28T17:23:26.954Z
Duration: 45 min
Description: Week 1 Day 4 Upper back and shoulders

Super workout exercises
For upper body
Main muscles LATS/Rhomboids and Shoulders

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

- 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

Seated cable row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Diagonal raises

Raise both arms out to your side, on an exhale. Keep a soft bend in your elbows. Squeeze the shoulder blades together as you pull them toward the spine.

Lower the weight back to the start position as you inhale. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise.

Week 1 Day 4 Upper back and shoulders

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