Name: Playbook - Diego Rivano - BACK 4
Uploaded: 2022-06-06T21:48:04.412Z
Duration: 50 min
Description: BACK 4

Exercises:

1. Alternate lat pulldown 
30 / 30 / 30 / 30 

2. Cable machine lat pulldown 
20 / 20 / 20 / 20 

3. Seated cable row
20 / 20 / 20 / 20 

4. Machine row 
20 / 20 / 20 / 20

- 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

Alternate lat pulldown

- Grab the handles 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

Cable machine lat pulldown

- 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

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

BACK 4

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