Name: Playbook - Andrei Deiu - Back
Uploaded: 2022-09-30T21:33:29.178Z
Duration: 45 min
Description: Back

El-MORADO

Hussein

Abdulaziz

- Get a wide grip on the bar 
- Bend at the elbows and pull the bar down towards your chest as you lean back slightly 
- Keep spine long and shoulder pressed down

WARM-UP: Lat Pulldowns (Use a light weight)

- Hang with your arms lengthened and shoulders pressed down 
- Pull your head up towards the handle bars and open through the chest

Wide Grip Pull-ups

- 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 weight to starting position

Close Grip Lat Pulldown

Wide Grip Lat Pulldowns

SUPERSET: Wide Grip + Close Grip Lat Pulldonws

- Support yourself using your opposite arm and knee
- Row dumbbell to your hip while retracting your shoulder back
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

DB Single Arm Row (Left)

DB Single Arm Row (Right)

- Start holding the handlebar with your arms long and your feet pressed against the machine (lean forward slightly) 
- Pull the handles to your chest as you squeeze into your back for 2s 
- Move in a slow and controlled manner 
- You can allow the shoulders to come forward slightly as you lengthen the arms in preparation to pull

Seated Cable Row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back overhead 
- Focus on engaging your lats as you pull the dumbbell forward to starting position

DB Pullover

- On machine, find a neutral spine
- Hinge at the hips as you fold your upper body forward 
- Return to start and engage the back 
- Move in a slow and controlled manner

Back

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