Name: Playbook - Tyler Valenzia - Back Day
Uploaded: 2021-12-20T20:54:11.887Z
Duration: 60 min
Description: Back Day

Michael

Nicolás

Axel

This workout is designed to help build width and thickness to the back muscles.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Grab the bar a little past shoulder width. Full stretch the lats at the top while keep your back almost parallel to the ground. Then bring the bar towards your hips while keeping arms straight then squeeze your lats at the bottom. Slowly allow the bar to raise back up and repeat.

Straight arm pulldown

- 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

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

Grab pulley with one hand. Pull down while rotating your wrist and twisting your torso slightly then squeeze your lat at the bottoms of the rep. Then slowly raise your arm back up while rotating your wrist back the way you and repeat.

Single arm cable pull downs

Grab handles on machine and pull back. Squeeze the back during each rep then slowly extend your arms while keeping the machine under control then repeat.

Back Day

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