Name: Playbook - Kenna Matta - Pull day back and arms
Uploaded: 2022-05-19T19:28:18.028Z
Duration: 60 min
Description: Pull day back and arms

Work your back and biceps with this pull focused upper body workout

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension
- Perform desired reps then repeat on the other side

Single arm pulldown

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your side
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension
- Perform desired reps and then repeat on other side

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Pull day back and arms

The 15 first reps are hardddd! So good ❤️‍🔥

Alyssa

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

Jessica

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

Cakhuette

Dumbbell back and shoulders

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 🖤🖤

Cable back & arms

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! 🤗💖🔥

Pull day back and arms

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