Name: Playbook - Dylan Ferrier - Back
Uploaded: 2022-10-05T19:27:55.496Z
Duration: 70 min
Description: Back

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Grab the bar with a close overhand 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

Close grip overhand lat pulldown

Back 1

- With a close grip 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 close grip cable row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Back 2

- Laying on back with rope in both hands and arms fully extended
- Pull rope from full extension towards your ribs
- Slow and controlled return to starting position

Lying cable rope pullover

- Hinge forward at the hips
- Slight bend in the elbows and drive them out wide until they’re in line with your shoulders

Back

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