Name: Playbook - Evan Agha - BIG Back Day 🚀
Uploaded: 2021-10-02T21:33:12.382Z
Duration: 60 min
Description: BIG Back Day 🚀

This workout targets your back from all angles in order to fully exhaust the muscle.

- Chin and chest up.

- Focus on pulling through your elbows and not allowing your arms to overpower.

Assisted Pull-Ups

- Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.

- Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.

- Lift the bar off the rack and extend your arms in front of you. This will be your starting position.

- As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.

- After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.

Lying T-bar Row

- Support yourself using your opposite arm.

- Row dumbbell to your hip while retracting your shoulder back.

1 Arm DB Row

- Grab the bar with your palms facing forward with a wide grip.

- Lean back slightly to around 30 degrees, keeping your chest up.
                                                                                                                                                                               
- Bring the bar down to your upper chest engaging your back as you pull.

- Pause and return to the initial position.

Wide Grip Lat Pulldown

- Hold on to the machine with one hand.

- Lean back slightly and pull down.

- Engage your lat as you come down.

- Come down until your hand is at the top of your chest.

1 Arm Underhand Pulldown

- Lean forward slightly.

- Keep a slight bend at the elbow throughout the movement.

- As you bring the rope down engage your lats.

Rope Straight Arm 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.

BIG Back Day 🚀

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