Name: Playbook - Bryce Witmer - W1/D3 Pull
Uploaded: 2022-06-15T13:51:22.483Z
Duration: 70 min
Description: W1/D3 Pull

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- set bench to 30-45 degree incline
- row and pull towards stomach
- squeeze upper back

Incline Smith Machine Row

- Grab the rope with an overhand grip
- Pull down towards the top of your stomach
- Keep your elbows locked and dont bend elbows 
- Engage your lats as you pull

Rope Lat Pullover

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

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

Alternating hammer curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

W1/D3 Pull

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