Name: Playbook - Nathaniel O'Hare - Back workout for the ladies
Uploaded: 2022-08-04T18:01:14.067Z
Duration: 142 min
Description: Back workout for the ladies

- Grab the rope with an overhand 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 rope to starting position

Rope lat pulldown

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell 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

Single arm lat pull down

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

Seated face pulls - from lat pulldown station

- Using and underhand grip pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row using single handles

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

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

Overhead rope tricep extensions

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position