Name: Playbook - Arev @endicci - Full Back
Uploaded: 2022-10-01T14:56:01.242Z
Duration: 50 min
Description: Full Back

Daniah

Abby

Erisa Adams

Penelope

Really good workout, felt all the burn😮‍💨

Stefania

Courtney

Really trying to develop my back so this felt real good!!

Nimra

Rayah

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

TEMPO: 2 second hold at the bottom 

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

TEMPO: 4 second negative (on the way back up)

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- Bend over at 90 degrees (if your hamstring flexibility isn’t there yet, you can come up a little higher)
- Put your hands over the bar and hold with an overhand grip
- Pull your elbows back and bring the bar up (lead with your elbows)

Bent Over Overhand Barbell Row

- Bend over at the hips while maintaining a straight back and keep this hip hinge through the entire exercise
- Keep a slight bend in your elbows
- Starting position is with the dumbbells hanging down to the floor with your palms facing each other
- Lift the weight out to your sides until they align with your shoulders 
- Control the weight on the way down

DB Rear Delt Fly

Overhand Row & Rear Delt Fly

- This is a back movement, so tuck your arms into your hips at the bottom of the movement and imagine moving through your elbow
- A natural movement in the torso that makes the exercise feel better is stretching at the bottom, and moving your torso upright near the end of the movement

Straight Arm Pulldown

TEMPO: 4 sec negative, 1 second hold at top

- Grab a handle that allows you to grip slightly wider than shoulder width
- Keep your back straight, you can naturally rock back and forth as the movement is completed, but DON’T use momentum to pull the weight
- Pull the handle towards your abdomen by being your elbows back and shoulder blades together

Wide Grip Seated Cable Row

Full Back

I liked this workout while I was at the gym I wasn’t clueless or confused about what to do or how to do a certain exercise.

Full Back

Community

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