Name: Playbook - Matthew Noszka - Pumped Up: Back & Shoulders
Uploaded: 2021-11-30T14:21:18.640Z
Duration: 45 min
Description: Pumped Up: Back & Shoulders

Will need equipment / gym for this back & shoulder workout:

- Face pulls
- Alternate hammer curl 
- Rope curl
- Single-Arm Cable Squat Row

10-12 reps

- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Face pulls

- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition. 15 reps each arm.

Alternate Hammer Curl

- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Rope Curl

- Place the handle to machine at a notch about waist height

- grabbing handle with one hand and pull it out so that the cable is tight, get into squat position, bending until knees make a 90 degree angles.

- begin by holding the squat position then pull the handle straight back and pinch your shoulder blades together

- Complete 3-4 sets of 10-12 rows while holding the squat position then switch to complete 10-12 rows on the opposite side

Single-Arm Cable Squat Row

Pumped Up: Back & Shoulders

vlad

Hate you now, thanks it later😅🙏🏻

Benito

Pump Me Up

Khadija

Dope! I like being told what to do! So this was great

Jabbar

Upper Body Supersets

Upper Body Round Up

Maybe list some options for modifications if we are unable to perform the exercise!

Marisa

Back & arms

Jake

Equipment workout

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Kayla

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Bangin❤️‍🔥cannot wait for the ones!🙏🏻

Josias

Chest Pump Me Up

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Hey just crushed this, I’m wondering if you have a certain plant based protein powder you recommend ? I’m trying to gain muscle and overall weight

Dylan

Loved this workout... absolutely killed me.

Pumped Up: Back & Shoulders

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