Name: Playbook - Sophia Cepero - Beginner Pull Workout
Uploaded: 2024-01-10T17:58:56.304Z
Duration: 50 min
Description: Beginner Pull Workout

Tone your back and biceps with this workout. Must have access to a gym in order to complete.

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- 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 cable row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Beginner Pull Workout

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