Name: Playbook - Gabriel Valantino - SUNDAY (PULL)
Uploaded: 2022-12-26T17:31:30.445Z
Duration: 65 min
Description: SUNDAY (PULL)

- pull ups
- underhand pulldown
- machine row
- smith machine row
- hammer curls
- single arm cable curl

- pull with your elbows 
- think of your hands as hooks
- Hold at the top engaging your back

pull ups

- roll your shoulders back
- pull with your elbows and squeeze

Underhand Lat pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Smith machine row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

SUNDAY (PULL)

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