Name: Playbook - Liz Connors - 9/10 Upper Body Pull
Uploaded: 2023-10-09T19:07:14.724Z
Duration: 40 min
Description: 9/10 Upper Body Pull

• Think of these as rows with all movement at the shoulder joint instead of the elbow joint - but still using your back/lats!
• Place one hand on bench/whatever surface to support & set up in a staggered stance.
• Keep elbow of working arm soft - not locked out, but also not actively bending during the movement.
• Moving at the shoulder joint, squeeze lat to swing arm/dumbbell back, squeezing armpit at top once arm is in line with torso.
• Think of it as a *controlled* swing - not using TOO much momentum.
• Slowly lower back down - avoid letting the dumbbell pull your arm back down!
• 8-12 reps each side.

Crescent Rows

• Set yourself up as you would for a normal pull up, in a dead hang & with shoulders relaxed/next to your ears.
• Engaging lats, pull shoulder blades down to lift yourself up just the slightest bit, & then release.
• Squeeze your shoulder blades together at the top.
• 6-10 reps.

* There are a BUNCH of ways to modify these - please shoot me a message if you need help!

Scapular Pull Ups

SUPERSET 1

• Seated on bench or ground to start, grab handle of cable, palm face down, & let it pull your arm forward enough that you feel a slight stretch in your lats.
• Squeeze your lats & pull elbow to torso, squeezing armpit at “top”.
• Slowly let cable pull your arm forward again to that slightly stretched position.
• 10-15 reps each side.

* Be sure not to roll shoulder back when rowing!
* If no cable machine available, use long elastic band or sub in DB SA bent over rows.

Cable Single Arm Row

• Start in tall kneeling position, holding KB upside down by handle.
• Keeping elbows glued to side & shoulders still, curl to halfway up (forearms parallel with ground, back down, then curl all the way up, & all the way back down. This = 1 rep.
• Keep core engaged to avoid swinging hips to help you.
• 5-8 reps

KB 1.5 Rep Bicep Curls

SUPERSET 2

Cable Crossover Reverse Flys & Incline Bench Bicep Curls

• Hinge at hips so torso is nearly parallel to ground.
• Grab handle attachment of cables, & cross one hand over the other, back of hands facing each other to start.
• Squeezing your shoulder blades together, pull the cables back until your arms are in line with your torso.
• Slowly release back to starting position.
• 8-12 reps.

* Can sub in long elastic band, dumbbells, or reverse fly machine!

Cable Crossover Reverse Flys

• Start seated on bench at mid-range incline.
• Arms fully extended to ground but elbows not locked out.
• Bend elbows & curl all the way up to chest, slowly return back to starting position.
• 8-12 reps.

Incline Bench Bicep Curls

SUPERSET 3

9/10 Upper Body Pull

BODYWEIGHT UPPER BODY

jill

Dana

So much harder than it looks 🥵🥵 Loved that I didn’t have to think of a workout, it was all ready for me! LOVE the videos and explanations too!

9/10 Upper Body Pull

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