Name: Playbook - Kenna Matta - Cable back & arms
Uploaded: 2022-04-16T04:08:39.039Z
Duration: 45 min
Description: Cable back & arms

Alyssa

Really enjoyed taking this at a slower pace. It’s also a bit easier on the rest of your body to increase weight than messing with heavy bulky dumbbells 🖤🖤

Tone and strengthen your upper body using the cable machine! If you don’t have access to a gym you can do this with a long resistance band.

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- Hold onto the bar with an overhand grip 
- Pull towards the top of your chest letting your elbows flare out  
- Pause and return to the initial position

Kneeling cable chest pull

- Stand up straight with your arm by your side and your elbow bent to 90 degrees
- Grip the cable ball or rope attachment 
- Extend forearm straight down engaging your triceps on the back of your arm
- Slowly return to 90 degrees and repeat 
- Perform reps on both arms

Cable tricep extension

- Pull the attachment in towards your body with an underhand grip
- Keeping your core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Underhand grip cable row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab the bar with an overhand grip
- Slightly bend forward with arms extended and chest up
- Pull down towards your hips keeping arms straight 
- Slowly return the bar to starting position

Straight arm cable pulldown

- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

Cable back & arms

The 15 first reps are hardddd! So good ❤️‍🔥

Those underhand arms are rough but sooo good 🔥

The underhand ones were rough!! Loved it 🔥

Upper body arms and chest

Had to lower the weight because I missed a lot of upper body work this month 🥲🥲

Using logs (for me) was rough at some points, but overall it was solid this time. Some of them you can adapt to standing if you feel like depending on how hard you want to go! 🤎🪵

Back and arms ⚡️

Those sets with 15reps are killer!! ❤️‍🔥❤️‍🔥😮‍💨

Toned arms and back

Getting stronger!! Stoked!! 🙌🏼🫶🏼🔥🔥🔥

Solid! You can switch the order & just do all the up high ones at once & then move the cable down low so it’s fast! ⚡️

I love that you really only have to switch between 2 cable tools, so you can do all of one & then the other! ☺️

Cable upper body workout

So many different exercises 🙌🏼⚡️

Ultimate upper body workout

Love all of the Tricep work!! The last exercise with the cable & position was my fav!! 🖤❤️‍🔥

Sierra

Push upper body

Pull day back and arms

Jessica

Hard. I don’t work on the upper body enough so I’ll feel it tomorrow

Cakhuette

Dumbbell back and shoulders

First day back to arms in almost 2 weeks 😮‍💨😮‍💨

Dumbbell upper body burn

Solid!! Sometimes I go slower depending on where I’m at with my moon 🌙 cycle ❤️‍🔥🫶🏼

Solid & well rounded! I kept dropping up & down with weight slightly & that was super helpful 🩷

Really love this arm circuit! 🤗💖🔥

Cable back & arms

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