One-Arm Rows
Bend over, leaning forward along the side of a flat bench with your right knee and right hand on the bench. Place a dumbbell in your left hand – palm facing inwards. Make sure that your back is straight (parallel with the floor) and midsection is firm. With your left arm extended downwards towards the floor, pull the dumbbell up to your side bringing your elbow up as high as you can without twisting your upper body. Hold for a count of 1 – squeeze your back muscle – then lower the dumbbell slowly down again. Repeat this exercise until you have completed your set. Then change sides.
Bent Over Barbell Row
Start with your feet shoulder width apart and knees slightly bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Using an over hand grip, around or just past shoulder width apart, bring the barbell up towards your lower chest/upper abs region. Hold for a count of 1 squeezing the muscles in your back. Lower the barbell down again. Repeat this exercise until you have completed your set.
Bent Over Dumbbell Row – Low Row
Start with your feet shoulder width apart and knees slightly bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Place a dumbbell in each hand, your arms should be extended downwards towards the floor with your upper arms by the sides of your chest. Have your palms facing frontwards using an under hand grip. Pull the dumbbells up towards the sides of your stomach, keeping your arms close to your body. Hold for a count of 1 squeezing the muscles in your back. Lower slowly and repeat the exercise until you have completed your set.
Bent Over Dumbbell Row – Hammer Position
Start with your feet shoulder width apart and knees slightly bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Place a dumbbell in each hand, your arms should be extended downwards towards the floor with your upper arms by the sides of your chest. Have your palms facing each other – dumbbell hammer position. Pull the dumbbells up towards the sides of your chest, keeping your arms close to your body. Hold for a count of 1 squeezing the muscles in your back. Lower the dumbbells and repeat the exercise until you have completed your set.
Seated Cable Rows
Sit on the machine with your feet out in front of you placing them on the foot pads. Reach forward with your upper body, extending your arms and pulling the handle attachment (using a palms facing inwards grip) towards your abs, keeping your tummy firm, your chest out and arms close to your body. Squeeze your back muscles, then slowly control the pulley on the way back extending your arms, then repeat the exercise until you have completed your set. Do not let yourself over reach when returning to starting position.
Lying T-Bar Row
Depending on the machine you may have to adjust it to suit your height.
Place yourself face down on the pad so that your chest is at the top of the pad. With your arms extended reach down for the handles with your palms facing inwards and pull the handles upwards squeezing your back. Hold for a count of 1 and then lower the handles down again – do not lock your elbows out when lowering. Just short of your arms being fully extended pull the handles back up again. Repeat the exercise until you have completed your set.
Option: some machines have options for grips including handles to suit a wide grip T-Bar row which can be performed using an overhand grip. While lying in the same position on the pad pull the “wide grip” handles upwards squeezing your shoulder blades. Hold for a count of 1 and then lower the handles down again. Just short of your arms being fully extended pull the handles back up again. Repeat the exercise according to the required amount of reps and sets for your program.
Pull Ups
Place your hands on the pull up bar using a wide grip, keeping your midsection firm. You may need a spotter to help you reach the bar so that you can organise yourself in starting postition. Have your arms fully extended so that you’re hanging from the bar, then pull yourself upwards, raising your body until your chest is virtually touching the bar. Squeeze your back muscles then lower yourself back down again making sure your midsection is still firm so that it helps stabalise you (so you’re body isn’t swinging around).
Note: If you find that you are swinging around then try bending your legs up behind you and folding your lower legs to help keep you steady. Also if you’re new to Pull-Ups it’s good to have a spotter or training buddy that can help support your body while you’re pulling yourself up.
Pull-Up Machine
If you are new to Pull Ups these machines are great. There are a few varieties including ones you can stand on or kneel on. The resistance on these machines work in reverse to others. Rather than you trying to perform pull ups by pulling your full bodyweight up on your own, this machine adds resistance to counteract with your bodyweight. Making it easier to pull your yourself up. To start off when first using these machines set your resistance or weight stack at about 20-30% less your normal body weight (however this will vary depending on your strength). You want to aim for around 12-15 reps, so adjust the resistance to suit.
Kneel or stand on the pad (depending on the machine), pull yourself up holding onto the bars keeping your back straight and your midsection firm. You have an option of either using the close grip or wide grip bars. The pad you are standing or kneeling on will move up with you pushing you upwards. Concentrate on using your back muscles to pull you up squeezing your shoulder blades together at the top of the movement. Hold for a pause then lower yourself down slowly until your feel a slight stretch. Continue to repeat the exercise for the required amount fo reps for your workout.
Note: Don’t go swinging yourself up and down like a yo-yo a. because you’ll injure yourself and b. because you’ll look silly 🙂 … Good technique is vital so keep the movement slow and controlled.
Wide Grip Pulldown
Using a lat pulldown machine place your hands either end of the bar on the rubber grips, using an overhand grip. Keep your midsection firm. Pull the bar down to your chest, squeezing your back. Slowly return the bar back to starting position – so your arms are extended – then repeat until you have completed your set.
V-Bar Pulldown
Using a lat pulldown machine place a v-bar attachment on the end of the pulley / cable. Seated on the pad, place your hands on the v-bar using a “palms in” grip. Keep your midsection firm and shoulders back. Pull the attachment down to your chest, squeezing your back so you feel a slight muscle burn. Slowly return the attachment back to starting position – so your arms are extended – then repeat until you have completed your set. If you find that you are raising off your seat when extending your arms your resistance is too heavy. Good form and control is important throughout this exercise.
Pull Downs – Reverse Grip
Using a lat pulldown machine place your hands on the bar (about shoulder width apart) using an underhand or reverse grip. Keep your midsection firm. Pull the bar down to your chest, squeezing your back so you feel a slight muscle burn. Slowly return the bar back to starting position – so your arms are extended – then repeat until you have completed your set.
Straight-Arm Pulldowns
Using the top pulley of a cable machine or a lat pulldown machine stand with your arms straight out in front of you with a wide grip on the bar. Have your knees bent slightly and midsection firm. Pull the bar down to your upper thighs keeping your arms straight throughout the movement. Slowly control the bar back to starting position. Repeat to complete your required reps. Note: As you are pulling the bar down keep your chest out. You won’t always feel this exercise on the first set, but towards the end of the second it kicks in.
Machine Back Rows
Seated with your chest facing the pad and your feet on the footsteps, reach forward and pull the handles towards you using an overhand grip. (Some machines offer an option of two handles one being an overhand grip and the other a palms facing in grip.) Squeeze your back when the handles reach your sides. Then slowly extend your arms returning the handles to starting position, making sure you do not over reach before repeating the exercise. Usually the seats are adjustable and so are the chest pads. Make sure you keep your chest out and midsection firm.
Supermans
Lying face down on the floor on an exercise mat have your arms extended out in front of you and your legs straight. Raise your left arm and right leg at the same time. Pause then lower them. Then raise your right arm and left leg, pause and lower them. This exercise is an alternative to the more advanced “supermans” exercise.
Lower Back Hyperextension
Place your upper thighs / pelvis on the pad of the Hyperextension bench (try not to have the pad higher than hip level). Slide your lower legs, underneath the lower pad with your feet on the footstep. Now keeping your back straight, arms folded across your chest, lower your upper body downwards so it’s at a 90 degree angle with your lower body. Then raise your upper body back up until your legs, hips and back are in line with each other. Keep your chest out and your back straight throughout the movement. Repeat for the required amount of reps.
© Mandy Gibbons
Virtual Fitness Trainer
[wlsp_jvftbasecontentluvthisbanners]
