Name: Playbook - Hannah Bower - Gym Upperbody Pull 11.19.22
Uploaded: 2024-03-06T20:30:23.367Z
Duration: 40 min
Description: Gym Upperbody Pull 11.19.22

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

Katie

Carina

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

Emily Storm

Cailyn

Did this burn since I was short on time!! 🔥🔥

Sumaiya

Valeska

Harder than it looked!!!Back and Biceps on 🔥🔥🫶

Molly

I feel so weak! Which makes me sad because these exercises used to be so easy with higher weight. But I guess that’s just room for growth and motivation!

Ashley

Those rows at the end definitely catch up 🥵

Jackie

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Autumn

Rachel S.

You will need a barbell, bar (or pull-up machine), band (or cable machine), and dumbbells for this workout. Modifications are included 

A few days ago we did a push workout, now let’s even out with a pull workout.

This is the third arm workout in honor of November’s Thankful challenge, be sure to get updates here: https://www.facebook.com/groups/451724679422276/?ref=share

You’ll do 5x5 heavy deadlifts. BUT hear me: you must do warmup sets to work up to a heavy weight. DO NOT just jump right into heavy weights.

Take 3-5 sets where you work your way up to whatever weight you choose for your 5x5

For a more in depth review of form for deadlifts head over to the tutorial highlight.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift (read instruction)

You will need a bar and a pair of dumbbells for this superset

Recommended reps: 8-10

Modification 1: add a band (not seen in video) to support your pull.

Modification 2 and 3: an angled inverted row. 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.

Can’t do a pull up?- check out my pull up tutorial on the tutorials highlight and incorporate one of the progressions. Goal is to work toward a harder profession as the guide

Chin ups ( modifications included in video and description)

1 rep= 1 full rep, lower halfway and pause , curl back to the top, lower all the way down 

Recommended reps: 8-10
Recommended pause: 1-2 seconds 
Recommended tempo: Lower on a 3 second count 

Modification: tempo bicep curls (curl and lower to a 3 second count)

Form:
-start in a standing position with your core engaged, shoulders retracted, and elbows close to your sides 
-holding a weight with your wrists facing upward, curl the weight to your shoulders 
-keep your torso still as you curl 
-pause at the top for 1-2 seconds 
-keeping your elbows pinned to your sides lower the weights to 90 degrees or about halfway
-pause for 1-2 seconds
-then keeping your chest still, curl the weights back up to your shoulders 
-lower on a 3 second slow count 
-this is one rep. Repeat

1 1/2 bicep curls

Chin-Ups ss 1 1/2 Bicep Curls

You will need a pair of dumbbells and band or cable for this superset

Reps are per side
Recommended reps: 8-10

Modifications: this can be done with Bodyweight or with hands elevated on a stable surface 

Substitutions: bent over single arm row with knee down on a bench 

Form:
-start in a plank position. Core engaged, hands underneath shoulders, feet firmly planted, hips square 
-Imagine a Glass of water balancing on your back if you want to have a stabilized torso. 
-Engage your core really squeeze that elbow up and back pulling the weight towards your hip!

Renegade Row

Recommended reps: 10-15
 
Substitutions: prone Y-T-M

Form:
Notice how I protract my shoulders before I begin pulling the cables toward my face

This really just helps the scapula do their job well with proper pulling mechanics. You will retract the shoulder blades AS you pull. Not before.

Grip the handles with your wrists facing outward and the backs of your hands facing towards each other

Think about elbows slightly raised above shoulders and pinky’s slightly “up” this will help hit the rear delts! Squeeze at the end.

Face pulls (option for band or cable)

Renegade Row ss Face Pulls

Recommended reps: as many as you can with safe form in 60-90 seconds 

Equipment Substitution: KB or DB

Modification: Single arm bent over row using a bench OR using an incline bench do an incline row

Weight Recommendation: medium to heavy

For a deeper tutorial on how to do pendulum rows, see tutorial highlight 

Form:
-breathe into your diaphragm
-Engage your core
-With a flat back/neutral spine, sit your hips back and hinge at the waist like you would for a deadlift
-In a bent over position row the barbell from the ground to your chest
-elbows drive back
-Lower the barbell

Pendulum Row

Gym Upperbody Pull 11.19.22

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

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

Rachel Macias

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…

Gym Upperbody 10.28.22

Kara

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

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

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

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 😅

Cable + Dumbbell Back 8.19.22

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 🤍

Kolbi

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Jillian

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

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 😂

Caitlin

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

Catherine

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!!

Michelle Eisenberg

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. 👏

Virginia DelBondio

Mainly upper body- Ladder Workout 7.31.20

Love love love this one! I’ve never done iso holds or incorporated them into my workouts!

Needed a quick bjt effective workout and this was perfect!

Gym Delts, Bicep, Back 7.20.2

This is the best workout I’ve had in a long time!! I was in a workout rut so I decided to give your program a try and it’s the best decision I made

Linsee

Gym Back 7.7.20

Gym Back & Bicep 7.1.20

Ooo that was a burner! Very humbling to revisit those shoulder exercises after a couple of weeks off.

This workout felt SO GOOOOOOD!!!!! 14 weeks today and feeling so strong still.

Gym Upperbody Pull 11.19.22

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