Name: Playbook - Myles Harris - Pull ( lat focused )
Uploaded: 2023-03-15T22:24:10.204Z
Duration: 110 min
Description: Pull ( lat focused )

Welcome to the first pull day. We’re going to be focusing more on the lats on this building up that width and still working on those biceps and rear delts. Enjoy and let’s grow some wings. ⚡️

Remove any attachment from the cables and pull downwards in a 45 degree angle with the arm slightly bent and back up slowly. 

Focus: rear delts.

Dual cable rear delt flyes

Grab the bar with a pronated ( overhand ) grip slightly outside shoulder width and unrack the bar. Bend over while keeping liner back straight and chest up and row towards your your waist. 

Focus: upper back.

Barbell rows

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 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

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

Grab a pair of dumbbells with a supinated ( underhand )  grip and curl upwards keeping elbows in place and back down slowly. 

Focus: overall biceps.

Dumbbell curl

Make sure the bench is set at an incline and grab your dumbbells with a supinated ( underhand ) grip and lay back. Keep the elbows back as your curl upwards, squeezing the biceps at the top of the movement and back down slowly. 

Focus: longhead of biceps.

Incline dumbbell curls

Grab the bar and get into position on the machine with armpits on top and go down slowly then back up squeezing the biceps. 

Focus: short head of biceps.

Ez bar preacher curls

Grab the ropes with a neutral grip and curl upwards squeezing the biceps and slowly back down. 

Focus: Biceps, brachialis, and forearms.