Name: Playbook - Myles Harris - Gorilla back session
Uploaded: 2023-01-30T17:42:46.036Z
Duration: 80 min
Description: Gorilla back session

It’s Time to grow a dense and wide back with this intense workout. Starting off with a huge upper back builder of pendlay rows that’s often slept on to also help build up explosiveness and onto staple lat pull downs and more to hit all the parts of the back and create that full wide look. By the end of this your back will be on fire and be creating that V taper look. Let’s murder this sesh!

Grab the bar with a pronated grip ( overhand )  slightly outside shoulder width and place bar on the ground. As you row upwards, keep your torso completely still and in place. 

Focus: upper back.

Pendlay rows

Get into the machine and grab the handles and get in with the pads locked in above thighs and pull, squeeze, then back up. 

Focus: overall back.

High machine row

Set the bench to an incline and grab a pair of dumbbell. Come up on the bench so your chest is hanging over the top of it to get a bigger stretch on the upper back. With a pronated ( overhand ) grip, row upwards and twist the dumbbells in as you get to the top and back down slowly. 

Focus: upper back.

Dual dumbbell rows

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

Remove any attachment from the cable and grab it with a neutral grip and think about pulling down with the elbow but don’t keep
Your arm completely straight while staying bent over about 45 degrees. 

Focus: lats.