Name: Playbook - Nicole Kobelka - Back workout!
Uploaded: 2022-09-15T20:25:17.561Z
Duration: 45 min
Description: 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:)

Trista

Dead hang

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Pendlay 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- 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

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Back workout!

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