Name: Playbook - Tyler Valenzia - Pull Ups
Uploaded: 2022-05-19T17:23:57.927Z
Duration: 45 min
Description: Pull Ups

Asia Uptown

Back workout was great, would be handy if there could be an alternative to the pullover machine because my gym doesn’t have that one.

Alec Escala

1. Pull up/Assisted pull up 4xfailure
2. Lat Pulldowns 4x12
3. Standing straight arm pulldown 4x12
4. Close grip pulldown 4x12
5. Incline chest supported rows 4x12-15
6. Hammer strength pulldown 4x15
7. Machine pullover 4x20

- 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

- 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

- 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

DB chest supported row

- Keep your chest pressed against the pad
- Pull the handles down and back engaging your lats
- Extend your arms slowly back up to starting position

Hammer strength pulldown (high row)

- Grip the machine overhead
- Pull the weight by moving your arms forward and down
- Engage your lats throughout the movement
- Reverse back to starting position

Pull Ups

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