Name: Playbook - Kololia Atoa - Big Back
Uploaded: 2022-11-01T16:18:56.526Z
Duration: 60 min
Description: Big Back

i never do arms but doing this definitely was killlaaaah 🫶🏽

Amber

sooo good! just what i needed for my first day back!

Hanna

This was such a good switch up from my normal back routine. I loved the movements that pushed me out of my comfort zone. I really enjoyed the flow of the app & how it is very user friendly!!!! My girl koko does it again ❤️

Maria

A nasty back day indeed. There are no supersets in this workout so you should be focusing on pushing big boy weight with form first, of course. Engage your core during every rep. Let's get realllllll sexy from the back!

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Sit on the lat pulldown station 
- Grab the bar with an overhand grip
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Behind the neck pulldown

- Seated on the floor grip bar 
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable seated wide Row - high pulley

- Bend over face down on the edge of a bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Big Back

Community