Name: Playbook - Amin Nafar - Pull Workout (Back,Biceps,Forearms)
Uploaded: 2021-12-25T22:17:56.304Z
Duration: 75 min
Description: Pull Workout (Back,Biceps,Forearms)

Great first workout. Looking forward to the rest!!

John

Sinjin

Rusty

Talal Azizieh

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 Workout (Back,Biceps,Forearms)

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