Name: Playbook - Body By KB - W3/D1/PULL
Uploaded: 2023-06-25T20:44:09.865Z
Duration: 45 min
Description: W3/D1/PULL

Iryna

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted Pull Up Machine

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Unsupported dumbbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side
*EACH SET, PER SIDE

Seated Single Arm D-Handle Cable Row

- Begin tipped forward at the hips with a plate in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the plates up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Bent Over Reverse Fly (with plates)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

W3/D1/PULL

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