Name: Playbook - Nicole Jimerson-Roshoe - Beginner pull day
Uploaded: 2022-02-23T17:18:14.725Z
Duration: 60 min
Description: Beginner pull day

An easy pull day to work your back and biceps in a combo workout

- 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

close grip lat pulldown

- Grab the bar with a wide grip 
- Pull bar down behind your head to your neck 
- Extend your arms to return the bar to starting position then repeat

Wide grip lat pulldown behind head

- Pull the attachment in towards your body
- 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 cable row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows 2

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Beginner pull day

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