Name: Playbook - Nathaniel O'Hare - BACK BREAKER PART 2 and TRICEP MAKER
Uploaded: 2022-08-04T18:01:14.066Z
Duration: 72 min
Description: BACK BREAKER PART 2 and TRICEP MAKER

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Jpg single arm cable row seated

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated face pulls - from lat pulldown station

- 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

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

BACK BREAKER PART 2 and TRICEP MAKER

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