Name: Playbook - Hannah Bower - Cable + Dumbbell Back 8.19.22
Uploaded: 2024-03-06T20:30:23.451Z
Duration: 40 min
Description: Cable + Dumbbell Back 8.19.22

Rachel Macias

Felt so good! Working on my ab engagement while pregnant, I have the guide and some specific questions for Hannah, is the Facebook group the same or would I be able to email?

Feeling this one in all the right places! Went H E A V Y and I know I’ll feel it tomorrow 😅

Went into the gym not knowing what I was going to do today. Ended up doing some of these movements and others I remembered from foundational fitness for a great quick back workout! 🙌🏻

Emily Storm

That was a great workout definitely was able to feel correct form with these!!

Brook

My favorite workout! After years of breastfeeding my shoulders & back definitely need the help haha (and my chest 😉)

Kara

amazing back day! was really struggling to engage my right lat throughout the whole workout. any suggestions on what to do? as i am starting to slow down i am finding more imbalances.

I love anything that works the back! So fun.

Tiana

Needed that back burn today!!! ❤️❤️❤️

Sumaiya

I know that the challenge is every other day but my body has been craving movement. This workout was perfect. Got it done just under 30 minutes.

Cleo

So freaking good!!! One of my favorite back workouts!😁😁😁

Fantastic back day. First time I’ve been sore in a hot minute!

Chelsi

Working through another flare up. Proud of myself for showing up and working as hard as I did

Kolbi

Back attack!!! Upped the weight on some movements today 🔥

Skye Beasley

Michelle Eisenberg

Back is on fire! Focused a lot on tempo today, and I’m for sure feeling the burn 🔥🔥

Back is on fire!!! Another great workout 🔥

Keri

Great workout for back! Loved the individual lifts! 💪🏻

Aissa Trevino

Caitlin

Catherine

Courtney

Every time I do this workout my lats are burning 🔥 so good!

Jillian

This went great! I had to limit the sets to 3 because I was on a time crunch but I got all of the reps in 💪🏻 The more I concentrated on form the better it got. Thank you!!! 🙏🏻❤️🥰

One of my favorites! I do this one at least every other week to measure my strength and endurance progress.

Amazing ;). I have such a hard time getting 10 pull-ups in a set!

Any tips? I have been lifting for years and can only get like 8-10 in the first set, then less after that

Katie

This one felt AH-mazing. Taking my first steps back into fitness after a while (other than running) so the upper body work felt so good. My back is already jello. 🥳 Happy Halloween!  🎃

Rachel

“Such a nice easy straight up workout you got there! It’d be a shame if someone came along with a SUPERSET TO END IT! Mwahahaha” - Hannah Bower

Maddie

Mix and match workouts for today. Now, on to glutes 🍑

Yaaaasss!!! I used bands for this and oh my gooodness!!! My delta and lats are on fire 🔥😍👌🏼🤩🙌🏼😘

Camie

Ashley

Did this one at home with bands and modified. I took a little time to rest this past week because I sprained my MCL running 🤦🏻‍♀️ I start PT Monday but this workout felt amazing and my knee didn’t suffer. 🥳

Great workout loving them all. 
Do you have more shoulders and Tris would love to see some. 
Your workouts rock!!!

Beth Schuster

You will need a cable machine (or bands), dumbbells and an optional incline bench (chair works too).

The secret to a great back workout is scapular engagement. 

As you start any pull on any of these movements you want to make sure you pull your scapula down and then together to engage your rhomboids. 

This ensures proper pulling mechanics rather than using leverage to pull the weight.

One tip you can do to work on scapula position is to think about holding a pencil between your shoulder blades.

Form:
- Laying facedown stretch your arms out in front of you
- With your thumbs pointed upward lift your arms as high off the ground as you can
- Swing your arms in a controlled manner to a T-position with your thumb still facing the ceiling.
- Once your arms are at a T-position rotate your arm to protect your shoulder so that your thumb is facing the ground.
-From the T-positon with thumbs down swing your arms to meet  on your lower back. 
-Repeat everything in reverse order
-Then after your Butterfly Y's you do standard supermans
-Lift your chest and legs off the ground at the same time as high as you can
-Squeeze your butt

Warmup: Butterfly Y’s + Superman’s

Scroll for modification!

Modification 1: add a band (not seen in video) to support your pull. Tie the band to the bar, place feet or knees on the band.

Modification 2: not seen in the video. But you can always do an inverted row as a modification. For inverted rows, Keep the bar high so that you are able to pick an angle that challenges you, but you are able to do the movement with proper core engagement. The closer your feet are to your hands the easier. Walk your feet out to creat a challenge.

Modification 1: if inverted rows are still a challenge then a standard bent over row would also work!

Pull-Ups

Always engage your scapula  by pulling it down and back before you start your pulling motion.

Single Arm Lat Pull-Down

Before you start your pull down, set up your body alignment.

-engage your core 
-engage your scapula (pull them down and together, think pencil between your shoulder blades) 
-keep your arms straight (allow for a slight bend in your elbows).

Straight Arm Pull Down

As always, engage your scapula before pulling the cable towards yourself. 

In this video I’ll pull with both hands and on the eccentric motion I will do single arm. 

Feel free to do the whole movement single arm.

Seated Low Row

On these rear Delt Y’s you will alternate each rep with the direction of your wrists. 

Start with your wrists facing the ground (this is called reverse grip) then each rep you’ll switch to hammer grip (wrists facing each other).

Inclined Rear Delt Y’s

The finisher for this back day will be lat pull downs and banded rear Delt pulls. 

Try and minimize rest time.

Retract the shoulder blades, maintain tall (no slouching and no arching) seated position.

The only thing that should move will be your elbows as the cable nears your chest.

Lat Pull-Downs

Engage your scapula before you start your pull.

Banded Rear Delt Pulls

Lat Pull-Down Superset Banded Rear Delt Pulls

Cable + Dumbbell Back 8.19.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Dumbbell Upperbody Push 11.17.22

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Freaking awesome shoulder workout 💪🏻💪🏻💪🏻

McKenzie

Becky

Dumbbell Shoulders 10.14.22

Kiki

5wks in and in the best shape I’ve been in for the last 3yrs.

Dana

Dumbbell Upper Body 9.26.22

Loved this one! Tailored and added more back and bis and was perfect.

A nice lift to ease ne back in after my wrist sprain 😻

Sally

Gym Back, Biceps, Shoulders 9.19.22

I enjoyed this one quite a bit! Any tips on what to do for elbow pain?

Mela

Dumbbell & Band Back 8.25.22

really love this shoulder workout!! they’re numb by the end of it.

amazing shoulder pump from this one. also surprised myself by how strong i really am

Dumbbell & Cable Shoulders 8.17.22

Loved this one! Skipped the core and added another back workout. 😁

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Gym Upper Body 7.29.22

Shanele

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Gym Upper Body 12.15.21

Boulder shoulders!! Feels good to still be able to get some movement in. Thanks, Hannah, for creating so many workouts for all of my needs 🤍

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Cable + Dumbbell Shoulders 8.30.21

Stuck in a hotel room with the gym not open but this worked 👍

Nicole Loewen

Very challenging but efficient when short on time!

Tricia

Body Weight Upperbody 8.19.21

Getting back to it after a long time!
Wanted something to kick the rear and this did it🔥🔥🔥🔥
Loved it!!!

I felt a lot of these workouts more so in my biceps and shoulders, still a challenging workout. Taking a few weeks off, I feel weaker.

Janine Ducharme

Gym Back and Chest 9.17.21

Erin

Valeska

Dumbbell Upperbody 8.16.21

Great burn! Did a few rounds and it was the perfect upper body workout from the usual high weight low reps

Julia

Wanted a light upper arm workout. This was perfect, did 4 rounds.

Camille

Burned. Couldn’t help but think about how far you have come since 9 months post partum. All the healing and strength. ❤️

Dumbbell Upper Body Burnout 8.11.21

One of my favorites! Great arm pump and feeling strong!

Oh man. This one was good! Def need to rub out my arms

Dumbbell + Cable Bicep and Tricep 7.13.21

I really liked that one! Super simple and effective.

Jessi

Got through 5 rounds!! That finisher was tough 😂

26 reps with 10lbs each hand in 2 min for the finisher. I’m toast 😮‍💨

Dumbbell Upper Body 7.8.21

Love returning to these older workouts, especially in seeing how much stronger I’ve grown 💪💪

Pushed it with the weights and now I can’t even lift a ten pounder 🫠

Dumbbell Back and Biceps 6.21.21

Band + Dumbbell Back and Bicep 6.19.21

Struggling mentally lately as I work through PFD in my second trimester. Continuing to find motivation in your workouts and the reminder to engage the core.

Payton

Karol Herrera

Bands Upper Body 4.28.21

Christina

Dumbbell Delt 3.9.21

Ginger

Arms are toast. Quick and effective... just the way we like it!

On the struggle bus with getting in my workouts, so I’m starting off nice and easy with my favorite upper body!!

Dumbbell Upperbody 2.17.21

Love a good upper body day on a snowy day when I can stay inside and use what I have! Banded workouts are no joke! Ever😂 they always get me

Hannah

Alexandra

Maria

Bands Upper Body 2.9.21

Trying to get back into it after a few months off. Thank you for the push!

Abby

Loved the shoulder burnout at the end! Surprisingly difficult!

Breanne

Dumbbell Upper Body 2.9.21

Plate finishers got me good 🫠🫠🫠
Broke it down and did biceps and shoulders with 25lbs plates then triceps and around the world's with 15lbs 🥹

38 weeks and this workout was exactly what I needed to make me feel just a little bit like myself again 😮‍💨

Rachael

Barbell Upper Body 2.5.21

Much needed 🫶🏽 feeling sore but the gains will be worth it

You find the most creative ways to work muscles and I absolutely love it for this first time pregnant lady!!!! 🤗🤗🤗

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Superb workout!!! The plate finisher and wall triceps got me real good. Pull ups (assisted for me🤣) were super fun!!!

🔥added my own cardio, but this was great for an additional Saturday workout

Gym Upper Body 8.16.20

What a burner!!! Great quick workout. 🔥🔥🔥

This was 🔥🔥🔥🔥 the burn was epic! And this is tough.... 15lbs and got tougher from the get go

You are a beast! I did it with an 8 pound dumbbell and cried after about half way through 😅 loved this one though! Definitely want to work up to bigger weights!

Whitney

Plate Upper Body 8.15.20

Dips are my nemesis but glad this workout forced me to do them! 🤣Loved this workout. 👏

Cable + Dumbbell Back 8.19.22

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