Name: Playbook - Tommy Newell - Back/Traps 🦍
Uploaded: 2022-10-31T03:55:04.804Z
Duration: 60 min
Description: Back/Traps 🦍

A busy evening at the gym, but got it done.

James Nguyen

Great to finally find a program and app that’s easy to follow and navigate! Thanks a heap!

Daniel

Hi mate, just downloaded the app this morning and punched out a back session.
Really enjoyed it! The program helped keep me engaged and also help me maintain intensity throughout the session.
Looking forward to banging out a few more over the next few weeks.
Cheers!

Patrick Bramwell

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

- 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 barbell 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

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

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

Back/Traps 🦍

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