Name: Playbook - Seth Broadstreet - PULL
Uploaded: 2023-08-20T23:38:51.740Z
Duration: 75 min
Description: PULL

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

Pull-up

- 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

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

Dumbbell single arm row

- Kneel on one knee with the handle attachment in one hand 
- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Cable Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zotman curl

Row/Curl Superset

- Bend at a 45 Degree angle with your back straight
- Pull using your lats and, keeping your arms straight
- Chest up at the bottom of the movement
-Return to starting position

Standing cable pullover

Sit on grown with back against a wall, knees bent. Raise elbows to 90° with forearms to the front, Press the elbows back into the wall with even pressure.

Wall Elbow Press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

PULL

Wayne Pagdilao

look but there is a problem video stop not watching video 1, 2 , 5

Marcos

I love this because I never know what to do in the gym after the first few sets. Got a good solid workout out of this

PULL

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