Name: Playbook - Raymil Samuel - Pull Day
Uploaded: 2024-03-23T22:36:16.814Z
Duration: 70 min
Description: Pull Day

Pull day is a gym session that involves pulling exercises such as deadlifts, curls, pull-ups and rows. These movements build your back and upper body muscles, including your lats, traps, rhomboids, erector spinae and biceps.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Engage your back on top 
- Lower slowly until you arms are fully extended

Pull-up

- 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

*increase the weight after every set

Barbell bent-over row

- 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

- You can use any lat pull down machine

*increase the weights after every set

Lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades

*increase the weights after every set

Pull Day

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