Name: Playbook - Dylan Ferrier - W1/D2 D2 Upper Pull
Uploaded: 2023-11-27T08:26:24.471Z
Duration: 60 min
Description: W1/D2 D2 Upper Pull

- Grab the bar with your palms facing forward and put your thumbs over the bar
- 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

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

- Post one arm over the flat side of the preacher curl
- Keep everything tight to the pad
- Turn your wrist slightly inward (thumb turned to midline)
- Smooth movement with each rep
- Squeeze at the top and stretch at the bottom

Single Arm Preacher Hammer Curls

- Sit your hips forward and roll your shoulders back
- Lift the chest slightly
- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement
- Feel the stretch at the bottom of the movement

Machine preacher curls

- Narrow grip on the EZ bar 
- Should be directly over the preacher pad to where your arms are straight down
- Palms are facing down 
- Hold bar tight in the midline of your hand
- Extend your wrists to the ceiling 
- Feel the stretch at the bottom of each rep

Narrow Grip EZ Bar Extensions

- Get tight to a bench where your knees are against it
- Palms are up with a narrow grip
- Forearms are flat against the bench
- I like to roll it out extending to my finger tips then flex it all in
- Maximal stretch and flexion is important

EZ Bar Forearm Curls

W1/D2 D2 Upper Pull

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Harley

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Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W1/D2 D2 Upper Pull

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