Name: Playbook - Nicole Kobelka - Back workout!
Uploaded: 2022-09-12T19:19:59.718Z
Duration: 45 min
Description: Back workout!

Spicy back day! Throw in some bicep curls at the end of these movements to polish off a solid pull day !

- Hold the bar with your palms away from 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

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

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

Underhand seated row (single handles)

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the rope with an overhand grip
- Pull down towards the your hips
- Keep your elbows close to your body 
- Engage your lats as you pull
- Keep your arms straight with a hinge forward

Lat pullover

Back workout!

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 workout!

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