Name: Playbook - sam sansudsavat - Back Workout 101
Uploaded: 2023-02-01T15:31:07.729Z
Duration: 45 min
Description: Back Workout 101

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Pull keeping your elbow close to your body
- Neutral grip
- Engage your lat as you pull