Name: Playbook - Sion Monty - Back (Beginner)
Uploaded: 2022-06-28T20:42:19.771Z
Duration: 45 min
Description: Back (Beginner)

Lat Pulldown (underhand grip)

- Pull the attachment in towards your body with a neutral grip
- 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 V-bar cable row

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

Single arm dumbbell row

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Back (Beginner)

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