Name: Playbook - Justin Howells - Phase 2 Pull A (Back Strength)
Uploaded: 2022-06-20T14:20:40.321Z
Duration: 75 min
Description: Phase 2 Pull A (Back Strength)

Barbell Row 4 x 3-5
Wide Grip Pulldown 4 x 6-8
SA DB Row 4 x 8-10 each arm
Face Pull 4 x 10-12
Hammer Curl 4 x 10-12
Dual Cable Curl 4 x 12-15
Spider Curl 4 x 15-20

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

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

Single arm dumbbell row

- Pull the cable towards your face with elbows flared outward

Face pulls

- 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

Alternating hammer curls

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Phase 2 Pull A (Back Strength)

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