Name: Playbook - Zone 247 - W3/D2 Back & Bicep
Uploaded: 2023-11-03T10:51:30.904Z
Duration: 60 min
Description: W3/D2 Back & Bicep

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Grab the bar the V-Bar
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip V - bar lat pulldown

Wide grip seated row

Hyper back Extension Machine

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled