Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2023-01-16T05:25:48.845Z
Duration: 75 min
Description: #2 upper body | PULL

You’ll need the following 
- barbell 
- pull-up bar 
- neutral grip cable attachment 
- cable machine
- bench 
- dumbbells
- cable rope attachment
- resistance band

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold the bar with your palms facing down
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Supinated Barbell row

Barbell row superset

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

You’ll need the following 
- neutral grip cable attachment 
- cable machine

- Allow your arms to fully extend upward so that you feel a slight stretch in your lats. This is the starting position.
- Begin exercise by contracting your lats while pulling the weight down to your upper chest.
- Your shoulder blades should be pinched together, elbows back, and lat bar against your chest at the end of the movement.
-Slowly reverse movement back up to the starting position. This completes one rep.

Neutral grip lat pull down

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Superset #1

You’ll need the following 
- bench 
- dumbbells

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

Reverse incline dumbbell curl

Superset #2

You’ll need the following 
- cable machine 
- cable rope attachment

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Squeeze your shoulders then pull the cable behind head

Behind head Cable pulls

Superset #3

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

#2 upper body | PULL

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