Name: Playbook - Myles Harris - UPPER BACK FOCUSED PULL DAY! ⚡️
Uploaded: 2023-03-15T22:19:37.385Z
Duration: 120 min
Description: UPPER BACK FOCUSED PULL DAY! ⚡️

It’s Friday gang!! We’re about to start off the weekend but first we need to end off our day with a brutal workout. For todays daily sesh we got a pull day that’s going to be more focused on our upper back to really help create that thickness! We’ll still include some lats and biceps in there as well so don’t worry. But let’s get straight Into this! ⚡️

Unrack the barbell then take a step or two back. Have feet shoulder width apart and bend over at the waist while keeping knees bent slightly and lower back straight and chest up. Row downwards and back up towards your belly button, squeeze the back and back down. 

Focus: upper back.

Barbell rows

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

Get into position on the machine and grab the handles with a pronated ( overhand ) grip and pull back completely, squeeze, and let it stretch out all the way. 

Focus: upper back.

Upper back 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

Grab the bar with a supinated ( underhand ) grip and curl upwards squeezing the biceps at the top of the movement and back down slowly. 

Focus: overall biceps.

Ez bar curls

Grab the bar with a supinated grip ( underhand ) and curl upwards squeezing the biceps and back down slowly. 

Focus: overall biceps

Straight bar cable curls

Grab a dumbbell with a neutral grip and curl upwards angling the elbows inward to curl up across your body. Then squeeze the biceps and come back down slowly. 

Focus: Biceps, brachialis, and forearms.