Name: Playbook - Myles Harris - LATS ONLY BACK DAY 🦋
Uploaded: 2023-03-15T22:19:37.253Z
Duration: 70 min
Description: LATS ONLY BACK DAY 🦋

What’s good everybody! Welcome back to the app and y’all already know the motto, new day new sesh! For todays workout we’re going to be hitting back but only targeting the lats. The lats are the muscle that gives you the width in the back aka your “wings.” So let’s get into this and crush the workout together! 🔥

Grab the bar at shoulder width with a supinated ( underhand ) grip. Make sure the pads is locked in over thighs then row back, squeeze, and back up. 

Focus: lats.

Supinated lat pull downs

Get into the machine and use one hand to support yourself and the other to grab the handle with a neutral grip. When rowing, think about pulling with elbow and twisting inwards and only squeezing the lats then back down slowly but not to the point where you start to feel your upper back stretch. 

Focus: lats.

Single arm lat 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

Get into a stance where your front foot is in place in front of you and put your other foot back. Pick up the dumbbell while staying bent over slightly and use the hand other hand for supper and row upwards, squeeze, then back down. 

Focus: overall back.

Dumbbell row

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.