Name: Playbook - Ashley Ta - Back workout
Uploaded: 2023-01-06T22:18:34.270Z
Duration: 40 min
Description: Back workout

*If you’re at a gym, you can do this on the lat pull-down machine.

- sit down with your feet comfortably flat on the ground
- grab the bar so that your palms are facing you. You don’t want your hands to be wide, but just about shoulder width.
- Row the bar down towards your chest and engage your lats, when you release back to the top allow your upper body to stretch up.

Reverse grip lat pull down

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Slightly hinged at the hip & keeping your arms straight pull the bar down toward your thighs, engaging your lats (you can even use a rope if you wish)
- Slowly reverse the movement back to starting position

Cable rope straight arm pulldown

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Support yourself using your opposite arm on a bench/chair
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Using a long resistance band (I put the handles through my hands so they are on my arms, but do what’s comfortable for you)
- Grab the tubing of the band with an overhand grip
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the band to starting position

Reverse behind the neck pulldown

Back workout

Lexi Cummings

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

Chest & triceps: gym

Cable only: back day

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Back workout

Community

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