Name: Playbook - Samantha Gash - BACK
Uploaded: 2023-08-16T16:08:52.369Z
Duration: 60 min
Description: BACK

Why do we work back? 

Your back muscles help you move your body, bend over, rotate your trunk and stand up straight. They also support your spine and play a critical role in helping you breathe.

https://my.clevelandclinic.org/health/body/21632-back-muscles

Who doesn’t want a sexy back?! I like to work back twice a week minimum.

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

*Superset with single arm Pulldowns*

Underhand grip lat pulldown

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- 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
- Pause at contraction then slowly return to starting position

*Superset with Dumbbell bent over rows*

Seated cable row

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

*I like to use a bench to ensure my back is staying straight and shoulders back*

Single arm dumbbell row

- 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

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

*assisted pull up machine*

BACK

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