Name: Playbook - Ashley Thomas - Upper body Pull (Gym)
Uploaded: 2024-01-19T23:30:04.434Z
Duration: 60 min
Description: Upper body Pull (Gym)

Start with looping a resistance band on a bar and step your foot/feet in the bottom loop. Grab outside the band with a wide grip. 
With your chin and chest up, focus on pulling yourself up by pulling through your elbows and not allowing your arms to overpower. 

*thicker band=more help; thinner band= less help. 

X__reps total.

Assisted Wide grip pull-ups

Bend over at 45 degrees. Row to your belly button keeping your elbows tight. Maintain the curvature in your lower back and avoid swinging or bouncing.


X__reps total.

Bent over barbell row

Bend at a 45 Degree angle with you back arched. Pull down using your lats and not your arms to bring the rope towards your thighs. 
Keep your chest up at the bottom of the movement as you squeeze through your lats. Slowly release the bar up controlling the move.

Cable Rope Lat Pullover

Close Cable Lat Pulldown (V bar)

In half kneeling position, grab a single cable handle from up at a 45 degree angle. Row the cable arm back with elbow tucked by your side. Release back to start position.

X__reps per arm

Half Kneeling Single Cable Row

Bend at a 45 Degree angle with you back arched. Pull down using your lats and not your arms to bring the bar towards your thighs. 
Keep your chest up at the bottom of the movement as you squeeze through your lats. Slowly release the bar up controlling the move.

Cable bar Lat Pullover

Superset

Cross cable handles in either hand. Bend over to 90 degrees focus on rear delts. With straight arms pull the cables back and to the sides, engaging the back of your shoulders.

Dual Cable Rear delt flies (standing)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls (eccentric)

Set up for the cable concentration curl by grabbing a flat bench and positioning it in front of a low pulley cable machine.
Attach a straight bar to the low pulley cable and select the weight you want to use on the stack.
Sit on the end of the bench with your feet at around shoulder width apart.
Grasp the bar with an underhand grip (palms facing up).
Rest your elbows on the inner part of the knee. Hold your elbows in place by pushing out with your elbows and in with your knees. This should lock them in throughout the set.
Take the slack off the cable so the tension is on the biceps. This is the starting position.
Slowly curl the bar up as far as possible.
Pause and squeeze the biceps, and then slowly lower the weight back to the starting position.
Repeat for desired reps.

Upper body Pull (Gym)

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