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
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.
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
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
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.