Name: Playbook - Nathaniel O'Hare - THE BACK BREAKER- and TRICEP MAKER
Uploaded: 2022-08-04T18:01:14.040Z
Duration: 131 min
Description: THE BACK BREAKER- and TRICEP MAKER

This back workout is gonna help you spread those wings and be wide as a Dorito, but all jokes aside this is a body builder style back workout

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

Single arm lat pull downs

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- 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)

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

THE BACK BREAKER- and TRICEP MAKER

More workouts from Nathaniel O'Hare