Name: Playbook - Nicole Kobelka - Back day!
Uploaded: 2022-09-12T19:19:59.724Z
Duration: 45 min
Description: Back day!

- Grab the bar with a close 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 bar to starting position

Close grip overhand lat pulldown

- 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

- 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

Lat pulldown (single arm)

Seated row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Back day!

Back workout

This was my first workout from you and I loved it! I’ve always been scared to start mainly because I didn’t know how to do the exercises properly and use the machine can’t wait to do another one! Appreciate the confidence boost:)

Back day!

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