Name: Playbook - Myles Harris - CABLE ONLY BACK DAY ⚡️
Uploaded: 2023-03-15T22:19:37.233Z
Duration: 75 min
Description: CABLE ONLY BACK DAY ⚡️

What’s good gang! For todays daily sesh we’re trying something new in the sense of having limited equipment. If you only have access to a cable machine or simply want to try out something different then this is it. Even though we are hitting back only on cables we will still make sure to hit every part. So let’s get into this! ⚡️

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Use a handle with a neutral grip and take a step or two back and kneel down. When doing the movement, squeeze the lat and twist inward as you come down and when going back up don’t bring arm all the way up or else you’ll stretch the upper back more. 

Focus: lats.

Kneeling single arm cable row

Use a wide bar and grab it with hands pronated outside shoulder width and row, squeeze, then let it stretch all the way. 

Focus: upper back.

Wide grip cable rows

Use the rope attachment and with a neutral grip pull upwards Squeezing your back and back down slowly. 

Focus: overall back.

Low rope cable rows

Use a rope and with a neutral grip think about pulling down with your elbows and squeeze the lats while staying bent over about 45 degrees. 

Focus: lats.