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Lat Pulldown to Rear

Areas Worked

Middle back, Upper Back and side of Upper Arm.

Grasp bar with a medium-wide grip, hands equidistance apart and thumbs around the bar. Position your legs under the pads. Keeping your back straight and forearms vertical pull the bar down behind your neck  just shy of the Trapezius making sure the bar doesn't strike neck bones. Return to the start position. Breath in on the pulling phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Neutral, Eyes to the horizon and Abs tight

Reverse-grip Pulldown

Areas Worked

Upper and Middle back, front of Upper Arm

Take a palms-facing, close equidistant grip of the Lat Pulldown bar, thumbs around the bar. Position yourself under the pads. Arching your back slightly backward start to pull the bar down just below the chest. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back slightly arched backward, Eyes upward to 45 degrees and Abs tight.

Lat Pulldown to Front

Areas Worked


Upper and Middle Back and Side of Upper Arm

Start with your legs positioned snugly under the knee pads of a pull down machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip with hands equidistant apart, thumbs around bar. Your hands should be almost twice your shoulder width apart. Pull the bar down to the top of your chest, arching your back slightly bringing your chest up. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Breath out on the pulling phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back slightly arched backward, Head to horizon and Abs tight.

Handle Pulldown

Areas Worked

Upper and lower back, Upper Arm

Grasp the two handles, Position your legs under the pads. Arching your back Slightly backward start to pull the handles down to the bottom of the chest. You may twist your wrists bringing your palms facing toward you (this will place more tension on the front of the upper arm) or keeping them with palms inward(placing the tension on the side of the upper arm. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back slightly arched backward, Eyes upward to around 45 degrees and Abs tight

One Arm Dumbbell Row

Areas Worked

Upper and Middle Back

Place one knee on a bench with hand of same side resting on the front of the bench for balance.
Grab a dumbbell. With palm facing inward start to pull dumbbell up keeping your elbow close to your body. Maintain a vertical lower arm throughout the movement. Repeat on other arm. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes around 40 degrees downward and Abs tight.

Prone Dumbbell Row

Areas Worked

Upper and Middle back

Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp two dumbbells, using a palms-in grip start to lift dumbbells up keeping elbows close to body maintaining a vertical lower arm throughout. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees downward and Abs tight.

Barbell Prone Bench Row

Areas Worked

Upper and Middle back

Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp a barbell with hands equidistance apart, using a palms-away grip start to lift barbell up keeping elbows close to body maintaining a vertical lower arm throughout. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees downward and Abs tight.

Bent-Over Dumbbell Row

Areas Worked

Upper and Middle back

Grasp two dumbbells with a palms-inward grip. In a bent-over position with back parallel to floor and knees slightly bent lift the dumbbells up and back in an arc keeping elbows close to body and attempting to keep a vertical lower arm throughout. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Flat, Eyes 45 degrees down and Abs tight.

Bent-Over Barbell Row

Areas Worked

Upper and Middle back

Grasp a barbell with a under-hand, shoulder-width grip, with hands equidistance apart. In a bent-over position with back parallel to floor and knees slightly bent lift the bar up to your waist keeping elbows close to body and attempting to keep a vertical lower arm throughout. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Flat, Eyes 45 degrees down and Abs tight.

Close-Grip Pull-up

Areas Worked

Upper and lower back, Upper Arm.

Grab the two close handles of a pull-up machine. (or the bar using a palms facing grip) Start to pull your self up as high as possible, bending the lower legs for balance -  helping to keep the movement swing-free. Return slowly to the start position. Breath out on the pulling phase and in on the return phase. There are machines that allow you to pull yourself up assisted by a counterweight platform you place your knees on.

Perform Sets of 10 - 15 Reps.
If you can perform this easy in GOOD form then try it with a dumbell attached to you for added resistance.

Posture

Back neutral, Eyes to horizon or slightly higher and Abs tight.

Wide Grip pull-up

Areas Worked

Upper and lower back, Upper Arm.

Grab the two far handles of a pull-up machine. (or the bar using a palms forward grip) Start to pull your self up as high as possible, bending the lower legs for balance -  helping to keep the movement swing-free. Return slowly to the start position. Breath out on the pulling phase and in on the return phase.


Perform Sets of 10 - 15 Reps
If you can perform this easy in GOOD form then try it with a dumbell attached to you for added resistance.

Posture

Back neutral, Eyes to horizon or slightly higher and Abs tight.

Machine Row

Areas Worked

Middle of back and Back of Shoulder

Sit into a Rowing machine. Adjust the front pad so you can reach the handles but still allowing for a stretch. And also allowing a slight bend in the leg when legs are positioned on peddles. Take a palms-inward grip and start to pull toward you as far as comfortably possible. Then return to the start position. Breath out on the pulling phase and in on the return phase. You may maintain tension on the target muscle by leaving a slight bend in the arm at the bottom of the movement.

Perform Sets of 10 - 15 Reps

Posture

Back Neutral, Eyes to the horizon and Abs tight.

Low-Pulley Cable Bar Row

Areas Worked

Middle of Back and Front of Upper Arm

Sit facing a cable set at a low position. Set a block between you and the cable to rest your feet against and to also allow a good stretch forward. Grab hold of bar using a palms-upward, shoulder-width grip. With a slight bend in your leg start to pull the bar toward your abdomen keeping your elbows in to your sides. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Eyes to the horizon and Abs tight.

Low-Pulley Cable handle Row

Areas Worked

Middle of Back and Side of Upper Arm

Sit facing a cable set at a low position. Set a block between you and the cable to rest your feet against and to also allow a good stretch forward. Grab hold of handles using a palms-inward grip. With a slight bend in your leg start to pull the handles toward your abdomen keeping your elbows in to your sides. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Eyes to the horizon and Abs tight.