Name: Playbook - Isaac Wilkie - Back isolation workout
Uploaded: 2023-03-30T00:22:54.946Z
Duration: 35 min
Description: Back isolation workout

Trying to build size and gain definition in your back? This back isolation workout will target all the optimal muscles to gain that aesthetic you’ve been chasing

Tips: 
- Grab the bar with your palms facing forward (or handles if using machine) 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Muscles used: 
- Biceps brachii
- Latissimus Doris 
- Posterior deltoid 
- Trapezius (lower and middle)

Lat pulldown

Tips: 
- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Muscles used: 
- Biceps 
- Anterior deltoid 
- Trapezius (lower) 
- Latissimus dorsi
- Rhomboids

Hammer strength high row

Tips: 
- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement 

Muscles used: 
- Posterior deltoid 
- Trapezius (middle and lower) 
- Latissimus dorsi 
- Pectoralis major 
- Rhomboids

Dumbbell alternating bent over rows

Tips: 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Muscles used: 
- Trapezius (middle and lower)
- Latissimus dorsi
- Posterior deltoid 
- Pectoralis major

Close grip pulldown

Tips: 
- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Muscles used: 
- Rear deltoid

Back isolation workout

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