Name: Playbook - thriive uk - Pull Focused Upper Body
Uploaded: 2021-11-23T15:05:58.353Z
Duration: 45 min
Description: Pull Focused Upper Body

1. pull ups, 4 x 6-8 reps

2. bent over rows, 3 x 8-10 reps

3. cable curls, 3 x 8-10 reps

4. seated cable rows, 3 x 8-10 reps

5. face pulls, 3 x 10-12 reps

6. lateral raises, 3 x 10-12 reps

- Grab the bar with your palms facing away from you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion
- Add a resistance band if necessary

Pull Ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Row

- Curl the weight towards your shoulders 
- Slowly lower down until arms are extended

Cable Curls

- Lean forward with a straight back to begin the rep
- Pull to your belly button, contracting your shoulders inwards
- Slowly allow the weight back

Seated Cable Rows

- Pull the cable towards your face with elbows flared outward
- Allow the weight back slowly and controlled

Face pulls

- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Pull Focused Upper Body

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