Name: Playbook - Jon Wegman - Tuesday - Pull Day #1
Uploaded: 2023-01-09T19:41:54.991Z
Duration: 60 min
Description: Tuesday - Pull Day #1

Day 1 of “Pull”exercises focusing primarily on biceps and back. 

Dumbbells, barbells and cables can be used for several exercises or variations

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell Drag Curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell Incline Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

* Flip dumbbell and hold at the top of the weight 
* Complete curl while standing, keeping elbows pointing down

Dumbbell Waiter Curls

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

Dumbbell Tripod Row

- Underhand Grip
- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent Over Barbell Rows 1

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

Barbell Deadlift

- Place plate on one side of bar bell
- Grip onto outside of bar
- Complete row motion

Meadows Row

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Tuesday - Pull Day #1

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