Name: Playbook - James Whipp - Day 2 - Pull (Back, Biceps)
Uploaded: 2022-02-22T21:53:25.786Z
Duration: 60 min
Description: Day 2 - Pull (Back, Biceps)

1mor

Pain…the best motivator…it lets you know you’re still conscious

Denise Aguiar

Here we’ll find the key movements to developing thickness, width and definition. With a mixture of compound & isolation exercises. Perfect for strengthening and toning the biceps and back. 

Focus on mind to muscle, pull with your elbows and minimise the use of the biceps with the back movements!

- 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

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- 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

Close grip pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (underhand grip)

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Pull to your belly button 
- Allow yourself to lean slightly forward to stretch the lat, row back and squeeze 
- Pull with your elbows to minimise bicep activation

Seated row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Day 2 - Pull (Back, Biceps)

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