Name: Playbook - Shane Pace - W1/D2 Pull
Uploaded: 2022-10-14T17:31:20.800Z
Duration: 45 min
Description: W1/D2 Pull

Pull - Back/Biceps

- Lat pulldown (pronate grip) 
- High cable row
- Single arm low row machine row
- Dumbbell bent over row 
- Seated row
- Alternating dumbbell curl
- Hammer curl
 
 Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. Take 60 seconds rest between sets.

- 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 (pronate grip)

- Kneeling in front of the cable
- Grab the attachment, arms extended over head
- Pull the attachment down toward the top of your chest, engaging your lats
- Pause, and then slowly lower the weight stack back to the starting position as you extend your arms back overhead

Kneeling high row

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

Single arm low row machine

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

- 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

Seated row

- Hold dumbbells in each hand
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

W1/D2 Pull

More workouts from Shane Pace