Name: Playbook - Tay Marsh - Back
Uploaded: 2022-12-04T18:23:01.713Z
Duration: 60 min
Description: Back

Complete the warm up on the “warmup” tab.

Exercise 1: Barbell Bent-over Row
Exercise 2: Dumbbell Chest Supported Row
Exercise 3: Single Arm Dumbbell Row
Exercise 4: Wide Grip Lat Pulldown
Exercise 5: Neutral Grip Pull-up

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent-over Row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Row

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

Single Arm Dumbbell Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

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