Name: Playbook - Amin Nafar - Pull Day (Back & Biceps) - Beginner/Intermediate
Uploaded: 2021-12-25T00:10:29.109Z
Duration: 75 min
Description: Pull Day (Back & Biceps) - Beginner/Intermediate

This versatile pull day is designed to build you the perfect foundation both in terms of strength and hypertrophy for an aesthetic V-tapered back.

HEAVY COMPOUND (Reverse Pyramid)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

HEAVY COMPOUND (Reverse Pyramid)

- 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

MED/LIGHT ACCESSORY (Constant Weight)

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing Cable Pullover

MED/LIGHT ACCESSORY (Constant Weight)

- Playing with the angles here
- Maintain a tight core and stability while rowing to your side
- Rotate your wrist as you pull to keep elbows tucked

High to Low Row

MED/LIGHT ACCESSORY (Constant Weight)

- Use two ropes (if available)
- Squeeze your shoulders then pull the cable towards your eyes
- Externally rotate at shoulder joints as you pull

Cable Face Pulls

MEDIUM ACCESSORY (Reverse Pyramid)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control
- Squeeze triceps at the very bottom to maximize Bicep stretch

Hammer Curl

MED/LIGHT ACCESSORY (Constant Weight)

- Rotate wrists outward as you curl
- Curl up and out 
- Lead with your pinkies
- Squeeze triceps at the bottom to maximize Bicep stretch

Pull Day (Back & Biceps) - Beginner/Intermediate

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