Name: Playbook - Lana Fry - UPPER BODY STRENGTH / PULL UPS
Uploaded: 2022-07-02T07:18:07.809Z
Duration: 60 min
Description: UPPER BODY STRENGTH / PULL UPS

This workout will have your upper body feeling pumped as ever. Take each movement nice and slow. Control the weight in each rep.

- Chin and chest up 
- Focus on pulling your elbows to your hips
- Pause for one second in the middle of each rep

Assisted pull-ups (with pause)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Raise the dumbbell up, keeping your hand in line with your shoulder 
- Slowly lower back to starting position
- Perform 6 reps on each side

Dumbbell bird dogs

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells back to starting position

UPPER BODY STRENGTH / PULL UPS

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