Name: Playbook - Raymil Samuel - Pull Day 3.0
Uploaded: 2024-04-04T20:52:31.876Z
Duration: 70 min
Description: Pull Day 3.0

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over 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

Dumbbell chest supported row

- Sit with your chest against the bench 
- 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

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

Heavy dumbbell single arm row

Superset

- Hold dumbbell with both hands 
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your lower belly
- Lower to starting position

Unsupported dumbbell row

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders

Pull Day 3.0

More workouts from Raymil Samuel