Name: Playbook - Myles Harris - W1/D2 Pull ( upper back focused )
Uploaded: 2023-05-02T23:57:44.567Z
Duration: 75 min
Description: W1/D2 Pull ( upper back focused )

Day 2 is here and we’re hitting a nasty pull session. We will be mainly focused on doing rowing movements to bring up our upper back and grow some density in our back and leaving biceps for last.

Set the bench at a 45 degree incline and grab your pair of dumbbells. Get up on it then row upwards creatine a right angle at the top portion then back down slowly.

INCLINE REAR DELT ROWS

Unrack your barbell with a pronated grip at outside shoulder width for hand position. Take a step back or two and bend over parallel to the ground keeping your lower back straight and row upwards towards stomach.

BARBELL ROWS

Get into the machine and grab the handles with a probated grip. Row all the way back and back out slowly getting a full stretch.

PRONATED MACHINE ROW

Get into the machine and grab each handle and row fully all the way back then let it stretch our fully and repeat.

ISO HIGH ROW MACHINE

Grab the machine with a grip at shoulder width and make sure your arm pits are dug into the machine and not to low for better stability. Curl upwards towards your head then back down slowly.

MACHINE PREACHER CURLS

Set the cable at the lowest point and attach the straight bar attachment. With a pronated grip, curl upwards then back down slowly.

W1/D2 Pull ( upper back focused )

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