Name: Playbook - Myles Harris - HEAVY UPPER BACK MADNESS ⚡️
Uploaded: 2023-03-15T22:19:37.417Z
Duration: 90 min
Description: HEAVY UPPER BACK MADNESS ⚡️

What’s up everybodyyyy!! It’s the new week and I hope you’re feeling as good as I am right now cause I am HYPED for this week’s new sesh! Today we got a back workout that going to be upper back focused! This will really help bring up your traps, rhomboids, and just the overall thickness and density in our backs. This is by far my favorite workout so I hope y’all enjoy it too! Let’s get straight into this and leave a review afterwards of you liked it. ⚡️🔥

Pick up the dumbbell safely and put your feet into position close to each other and about a foot away from the seat. Slowly bend over as if your doing an RDL to keep our lower back flat and straight and use your other hand for support on the seat. Rows upwards and make sure to get a full stretch on the bottom as well.

Dumbbell rows ( rhomboid focused )

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

When getting into the machine, set the seat low and the pad close to you so that way you can fully stretch out the arms. When doing the row, make sure your elbows are high ( should automatically happen if the seat is low ) and row towards your body then back down slowly getting a full stretch.

Rhomboid focused machine row

Use a single handle and grab it with a neutral grip and row with your lats twisting inwards, squeeze, then back out but not completely to wear your stretching the upper back. 

Focus: lats.

Single arm lat focused cable row

Set the bench at a low incline and grab your two dumbbells and slowly come onto it. Have your chest hunched over the bench and feet planted below your hips into the ground for better stability. Shrug upwards into your traps as if you were doing a row with a small range of motion and squeeze those traps then back down slowly to get a full stretch.

Lying trap shrugs

Grab 2 dumbbells off the ground carefully and stand up in position. Shrug upwards squeezing the traps then back down slowly and repeat.