Name: Playbook - Alyssa Wright - 30 Minute Back Workout
Uploaded: 2022-12-31T22:07:00.204Z
Duration: 35 min
Description: 30 Minute Back Workout

Full Upper Body Back Workout 🥳

5 exercises, using machines, cables, dumbbells and the smith machine ! 🔥

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

* 8 SUPINATED, 8 PRONATED* (16 reps total,3 rounds) 

‼️When your palm or forearm faces up, it's supinated. When your palm or forearm faces down, it's pronated‼️ (Learning tip 😁) ^ 

- 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
- can be done with smith machine

Bent over barbell row

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position
- SQUEEZE your back, imagine a pencil between and squeeze at the top. Control the weight throughout this movement.

INCREASE WEIGHT EACH SET, if you can! Push yourself, you got it 😤😤

Dumbbell seal rear delt fly’s

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

-SUPERSET WITH LAT PULL DOWN ‼️🤩
- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

30 Minute Back Workout

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