Name: Playbook - Oleksiy Mokshyn - Back Day exercises
Uploaded: 2023-09-13T04:38:31.531Z
Duration: 120 min
Description: Back Day exercises

Seated Hammer Row upwards

Rack pulls

- Stand astride the bar and bend at the hips to take a wide 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 wide grip row

One arm T-bar row

- Pull wide attachment in towards your chest 
- Keeping your body neutral and core engaged
- engage your shoulders every rep by letting them go when arms extended and getting them tight together squeezing the area between shoulder blades 
- Elbows drive to the sides 
- Pause at contraction then slowly return to starting position

Seated cable row for upper mid back

- Press your chest against the pad
- slide your hips to the edge of the seat 
- Pull the handles down and back
- Engaging your upper mid back as you pull
- Release back to starting position

Hammer strength high row

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

Single arm dumbbell row

- Sit upright and avoid swinging back
- Pull your elbows down, not your hands nor handle 
Make sure you retract your shoulder blades on the bottom and contract your Lats

Reverse grip pull down

- Pull the dumbbell from the ground while your resting arm on on the knee keeping you stable
- put the dumbbell back in front of you so that have to lean forward to reach it out with another hand 
- alternate arms left to right

Alternating dumbbell row

- Press your chest against the pad
- Pull the handles up and back
- Engaging your mid back as you pull
- Release back to starting position

- Stand astride the bar and bend at the hips to take a pronated grip on them handle 
- 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