Name: Playbook - Dylan Ferrier - W1/D5 D5 Upper Pull
Uploaded: 2023-11-27T08:26:24.483Z
Duration: 60 min
Description: W1/D5 D5 Upper Pull

Jesse

- With a barbell in your hands and your palms facing up
- The weight should be focused on the pinky side of your palms. So turning your pinkies up!
- Don’t lift just straight up, keep your elbows at your side as you reach the bar in an arc to your shoulders
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Raise a bench to a half way incline
- Grip the dumbbells with strong grips, so the back of our wrists are flat
- I like to turn the thumb side of my wrists slightly towards my midline
- Pull the dumbbells to your shoulder
- Really feel the stretch of the bicep at the bottom

Incline Dumbbell Curls

- Start with a wide gripe attachment
- Take a step back
- Pull shoulder blades back and up
- Squeeze at the top
- Then drop your shoulders and let your shoulder blades separate to stretch

Cable Shrug

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Pretend like we had BBQ sauce on our elbows and we gotta marinate those ribs. Keep your elbows tight to your side!
- Slowly lower back to starting position

Plate loaded Machine Row

- Sitting directly over the top of our arm so it hangs straight down
- Working arm is against the pad
- Flex at the wrist curling dumbbells in towards the body
- Squeeze your forearm, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

W1/D5 D5 Upper Pull

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Harley

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W1/D4 D4 Upper Push

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/D5 D5 Upper Pull

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