Name: Playbook - Gabriel Valantino - WEDNESDAY (PULL)
Uploaded: 2022-12-26T17:31:30.432Z
Duration: 60 min
Description: WEDNESDAY (PULL)

- cable pull over 
- chest supported db row
- mag grip pull down
- seated cable row
- db preacher curl
- rope cable curl

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- roll your elbows back
-pull with your elbows and squeeze 
- think of your hands as hooks when pulling

Medium grip pull down

- roll back shoulder blade
- pull with elbows and squeeze 
- control negative
- think of your hands as hooks

Single arm seated cable row

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curl

- Squeeze your biceps at the top
- Keep your core tight
- slight twist when curling

WEDNESDAY (PULL)

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