Name: Playbook - Samantha Russo - Upper body pull
Uploaded: 2023-09-08T19:26:26.825Z
Duration: 50 min
Description: Upper body pull

Full upper body PULL muscles (back, bi, & shoulders)

- 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

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Standing, grab the bar at an arms distance 
- slightly hinge hips
- push down on the bar,engaging your lats, down towards your hips
- slowly resist back to starting

Standing Lat Pushdown

-Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Begin with rope or bar
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- From a high pulley grip rope just by your ears behind your head 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees without moving hips back and forth
- Slowly return back to starting position

Upper body pull

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