Name: Playbook - Ashley Ta - Cable only back day
Uploaded: 2024-04-09T12:35:18.055Z
Duration: 35 min
Description: Cable only back day

1. Sit down on a lat pulldown machine.
2. Grasp the wide bar attachment with an overhand grip, hands wider than shoulder-width apart. Your palms should be facing away from you.
3. Sit with a straight back, chest up, and shoulders down and back. Keep your feet flat on the floor.
4. Begin the movement by pulling your shoulder blades down and back, engaging your lats.
5. Exhale and slowly pull the bar down towards your upper chest, focusing on using your back muscles to initiate the movement. Keep your elbows pointing down and your wrists straight.
6. Pause for a moment when the bar is close to your chest, then slowly return it to the starting position with control. Inhale during this phase.
7. Repeat for the desired number of repetitions.

cable lat pulldown

1. Stand perpendicular to a cable machine, with your feet shoulder-width apart. Adjust the cable pulley to a low position.
2. Select a handle attachment and attach it to the low pulley.
3. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Your torso should be almost parallel to the floor.
4. Grab the handle with one hand, palm facing inward, and extend your arm in front of you. This is your starting position.
5. Keeping a slight bend in your elbow, exhale and pull the cable handle out to the side in a sweeping motion, focusing on squeezing your chest muscles.
6. Pause for a moment at the fully stretched position, feeling the contraction in your chest.
7. Inhale and slowly return your arm to the starting position in a controlled manner, resisting the weight.

Bent over single arm cable fly

1. Begin by setting the cable machine to a low position and attaching a D-handle or single grip handle.
2. Kneel down facing the cable machine, with your knees on a padded mat or a folded towel for comfort.
3. Grab the handle with one hand and extend your arm fully in front of you. This is your starting position.
4. Keep your back straight and engage your core for stability.
5. Exhale and pull the handle towards your torso, retracting your shoulder blade and squeezing your back muscles. Keep your elbow close to your body as you pull.
6. Pause for a moment at the fully contracted position, feeling the contraction in your back muscles.
7. Inhale and slowly extend your arm back to the starting position, maintaining control and resisting the weight.

Kneeling single arm row

1. Set up a cable machine with a rope attachment at a high position.
2. Sit on the floor with your legs extended in front of you and your back upright.
3. Grab the rope attachment with an overhand grip, hands slightly wider than shoulder-width apart.
4. Lean back slightly while keeping your core engaged and your back straight.
5. Start with your arms fully extended in front of you, palms facing each other.
6. Begin the movement by pulling the rope towards your face, leading with your elbows. Keep your elbows high and wide throughout the exercise.
7. As you pull, focus on squeezing your upper back muscles and retracting your shoulder blades.
8. Pause for a moment when the rope reaches your face, feeling the contraction in your upper back.
9. Slowly and controlled, extend your arms back to the starting position while maintaining tension in your back muscles.

Seated face pulls

1. Set up a cable machine with a straight bar attachment at a high position.
2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grab the straight bar attachment with an overhand grip, hands shoulder-width apart.
4. Start with your arms fully extended in front of you, palms facing down.
5. Keep your core engaged and your back straight throughout the exercise.
6. Begin the movement by bending your elbows, pulling the bar down towards your thighs.
7. As you push the bar down, keep your upper arms stationary and perpendicular to the floor.
8. Focus on squeezing your tricep muscles as you extend your arms fully, feeling the contraction in the back of your arms.
9. Pause for a moment when your arms are fully extended, feeling the tension in your triceps.
10. Slowly and controlled, bend your elbows to bring the bar back up to the starting position.

Cable only back day

More workouts from Ashley Ta