Name: Playbook - Kylie Angel - W2/D2 Back Attack (Day 2- Weeks 2 & 4)
Uploaded: 2023-03-01T01:17:42.163Z
Duration: 30 min
Description: W2/D2 Back Attack (Day 2- Weeks 2 & 4)

Who doesn’t want a beautiful back? I have put together many back workouts over the years to sculpt a back that I am proud of. This workout was one of my go-to’s over the years and helped define my back in ways I absolutely LOVED!

• Take 30 seconds between each exercise.
• Control your movements
** NOTE ** Pay attention to grip type on the last two bent over rows. One is overhand and one is underhand.

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Underhand grip
- 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

- Overhand Grip
- 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

W2/D2 Back Attack (Day 2- Weeks 2 & 4)

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