Name: Playbook - George David III - W5/D2 Back/Shoulders
Uploaded: 2023-07-31T20:27:45.743Z
Duration: 60 min
Description: W5/D2 Back/Shoulders

- Bend over at 45 degrees 
- Grab just outside shoulder width in underhand grip
- Row to your belly button keeping your elbows tight 
-  Avoid swinging or bouncing

Underhand barbell row

- With a close grip 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 close grip cable row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

W5/D2 Back/Shoulders

Angelo

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