Name: Playbook - Tay Marsh - Upper - Pull
Uploaded: 2022-04-27T00:57:18.243Z
Duration: 60 min
Description: Upper - Pull

Complete the warm up on the “warmup” tab. 

Exercise 1: Conventional Deadlift
Exercise 2: Incline Barbell Row
Exercise 3: Weighted Chin-ups
Exercise 4: Dumbbell High Pull
Exercise 5: Dumbbell Pullover
Exercise 6: Dumbbell Shrugs

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Lean into an incline bench, with the arms straight and a wide grip
- Retract the shoulder blades and flex the elbows to row the bar towards your upper chest 
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Incline Barbell Row

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted Chin-ups

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Leading with you wrist, pull the dumbbells up to your shoulders height while rotating them externally
- Lower the dumbbells back down with control

Dumbbell High Pull

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Upper - Pull

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