Name: Playbook - Nathaniel Massiah - Pull Workout
Uploaded: 2022-04-19T02:08:29.350Z
Duration: 75 min
Description: Pull Workout

Jack

This was too good haven’t felt my back ache like this in a while, nice to try new variations!

Jordan

Chris

This workout targets your back and biceps.

- Support yourself using a bench or dumbbell rack
- Row dumbbell to your hip while retracting your shoulder back
- Lower in a controlled motion

Single arm dumbbell row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Bent over until your back is almost parallel with the floor 
- Raise engaging the posterior part of your shoulders
- Lower in a controlled motion

Reverse dumbbell flies

Pull Workout

Mirco

Definitely better when you have a plan to follow with structure! Legs feel amazing and PUMPED

Great workout! Can’t wait to see the progress i make on this plan. 🦵🏼💪🏼

Abbie

Lower Body Workout A

Sick workout, been doing it for 3 weeks and I can see the progress

Cameron

It kinda felt like there wasn’t enough volume tbh but it wasn’t bad either 🤝

Kevzinoo

Upper Body Workout A

Definitely good but not enough exercises so had to put in either leg curl or Romanian deadlift in

Bator

It was good. I feel it can be harder. If there is any chance a bit more exercise.

Pull Workout

Community

More workouts from Nathaniel Massiah