Name: Playbook - Kammi Kurtz - Upper body pull day
Uploaded: 2024-01-27T01:54:56.338Z
Duration: 60 min
Description: Upper body pull day

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

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

Deadlift

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (single)

You will complete 7 reps of each curl = 21 total.
- With a barbell in your hands and your palms facing up
- Curl bar halfway up 
- Lower back down slow and controlled
Complete 7 times.

Then start with the bar with elbow at 90, curl up to shoulders. Lower back down to 90 degree angle.

Then complete 7 full range curls.

Barbell bicep curls 21s

Seated row

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- Grab the handle with palms facing away from body 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return to starting position then repeat on the opposite side

alt. lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Upper body pull day

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