Name: Playbook - Suzanne Svanevik - Pull Workout
Uploaded: 2022-12-04T11:54:18.134Z
Duration: 90 min
Description: Pull Workout

Artem

Pull workout with focus on back and biceps

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down and extend your elbows in the bottom position

Weighted pull-ups

- Lie facedown on a flat bench
- Grasp the barbell with a pronated grip.
- Grip width should be wider than shoulder width.
- Pull the bar upward toward the bench just beneath your lower chest/upper abdomen and touch the bench with the barbell
- Drop set (3 sets) on the last set

Flat bench barbell 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 cable row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Begin with a dumbbell in one hand and stand slightly bent forward, leaning against something with the other hand
- Curl the dumbbell towards your shoulder 
- Slowly lower down until arms are extended
- 12L + 12R reps

Standing single arm dumbbell biceps curl

- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable biceps curl

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