Name: Playbook - Justin Howells - W2/D2 Pull
Uploaded: 2022-03-08T17:19:20.788Z
Duration: 45 min
Description: W2/D2 Pull

Day 2 - Pull A

1. Barbell row 4 x 6-8 
2. Wide grip lat pulldown 3 x 6-8 
3. Single arm dumbbell row 3 x 10-12 
4. Face pull 4 x 8-10 
5. Jansen row 3 x 10-12 
6. EZ bar curls 4 x 8-10 
7. Alternating hammer curls 3 x 10-12

- 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

- Set bench to a high incline of 60 degrees
- Pull through the elbows high & wide squeezing your shoulder blades together to target the upper traps

Jansen row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar 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

W2/D2 Pull

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