Name: Playbook - Brandi Johnson - BACK STRENGTH PUMP
Uploaded: 2021-10-19T23:12:10.839Z
Duration: 60 min
Description: BACK STRENGTH PUMP

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

Lat Pulldown

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar Row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent Over Dumbbell Rows

- Pause at the top of the motion engaging your rear delts, back and traps
- Lower with a slow controlled motion

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