BACK

UPPER

PULL UP

  1. If using an assistive machine, adjust the weight appropriately (more weight providing greater support) gently place one knee onto the supportive pad, grip the handles firmly with an overhand (pronated) grip and place the other knee on the supportive pad, allowing it to take the bodyweight
  2. If using a horizontal bar, step/jump up, gripping the bar firmly with a wide, overhand (pronated) grip
  3. Retract the shoulder blades and keeping the core tight pull the body up, driving the elbows down so that the chin is just above the bar and hold
  4. With control, lower down until the arms are just short of full extension

PULL UP (BEHIND NECK)

  1. Step/jump up to a horizontal bar, gripping the bar firmly with a wide, overhand (pronated) grip
  2. Retract the shoulder blades and keeping the core tight pull the body up, driving the elbows down, whilst staying directly under the bar so that it goes just behind the neck and hold
  3. With control, lower down until the arms are just short of full extension

LAT PULL DOWN/SINGLE ARM LAT PULL DOWN

  1. Choose the appropriate weight by moving the pin (resistance machine) or by loading the machine with plates (plate loaded machine) and take a seat
  2. Grip one/both handles with a wide, overhand grip and slightly lean back
  3. Retract the shoulder blades and keeping the core tight, pull the bar, driving the elbow(s) down until it is just above the upper chest and hold
  4. With control, allow the bar to return back up until the arm(s) are just short of full extension

KNEELING CABLE LAT PULL DOWN

  1. Adjust both sides of the cable pulley so the attachments are at the top and select the appropriate weight
  2. Grab the attachments, attach handles to both sides and kneel down, ensuring a central position, directly underneath the cable pulley
  3. Retract the shoulder blades and keeping the core tight, pull the handles, driving the elbows down until in line with the top of the shoulders and hold
  4. With control, allow the handles to return back up until the arms are just short of full extension

SEATED ROW/SINGLE ARM SEATED ROW

  1. Choose the appropriate weight by adjusting the pin (resistance machine/cable pulley) or by loading the machine with plates (plate loaded machine) and take a seat
  2. If using a cable pulley, add a v-handle to the attachment and place the feet securely on the ground in front of you
  3. Grip the handles/v-handle with one/both hands using an overhand or neutral grip
  4. Retract the shoulder blades and keeping the core tight, pull the handle(s), driving the elbow(s) back, whilst keeping them tucked to the sides
  5. When the hand(s) reach the stomach, pause
  6. With control, return to the start position, stopping just before the elbow (s) reach full extension

PRONE DUMBBELL ROW

  1. Adjust the bench to a 30-45 degree angle
  2. Choose the appropriate weight from the dumbbell rack and place the dumbbells underneath the bench
  3. Lie prone (facing towards) the bench, grip the dumbbells with a neutral grip
  4. Retract the shoulder blades and keeping the core tight, pull the dumbbells, driving the elbow(s) back, whilst keeping them tucked to the sides
  5. When the dumbbells reach the bench, pause
  6. With control, return to the start position, stopping just before the elbow (s) reach full extension
  7. This exercise can also be done with a barbell with a suitable bench

SINGLE ARM DUMBBELL ROW

  1. Adjust the bench so that it is flat
  2. Choose the appropriate weight from the dumbbell rack and place it on one side of the bench
  3. Place a knee and an outstretched hand, of the same side on the bench, bend forward until the back is parallel with the floor
  4. Reach down, grab the dumbbell with the other hand, keeping the core tight and ensuring a flat back
  5. Retract the shoulder blade and keeping the core tight, pull the dumbbell, driving the elbow back, whilst keeping it tucked to the side, squeeze and hold with the dumbbell close to the stomach
  6. With control, return to the start position, stopping just before the elbow reaches full extension

STANDING CABLE ROW/SINGLE ARM CABLE ROW

  1. Adjust one side of the cable pulley so the attachment is in the middle, attach a v-handle or handle and select the appropriate weight
  2. Remain standing and grab the v-handle (two arms) or handle (one arm)
  3. Retract the shoulder blades and keeping the core tight, pull the v-handle driving the elbow(s) back, whilst keeping them tucked to the side, squeeze and hold with the v-handle close to the stomach
  4. With control, return to the start position, stopping just before the elbow reaches full extension

SERRATUS PULL DOWN

  1. Adjust one side of the cable pulley so the attachment is at the top, attach a straight bar and select the appropriate weight
  2. Grab the straight bar and with a slightly bend in the arms, keeping the core tight, pull the bar down towards the hips in an arc motion and pause
  3. Gradually return in the arc motion to the start position

LOWER

BARBELL DEADLIFT

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Keeping the head up, chest up, arms straight and lower back flat, bracing the core throughout the movement, bend the legs at a hip width stance and reach down to grip the barbell with an overhand/mixed grip
  3. If using the mixed grip, ensure to change sides to prevent imbalances developing in the lats, biceps and forearms
  4. Extending at the legs and the spine, whilst keeping a flat lower back, lift the barbell from the floor, pause at the top
  5. Gradually return the barbell back down to the floor

BARBELL RACK PULL

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should placed on adjustable spotters (set to just below or above the knee) in a lifting platform
  2. Keeping the head up, chest up, arms straight and lower back flat, bracing the core throughout the movement, bend the legs and reach down to grip the barbell with an overhand/mixed grip
  3. If using the mixed grip, ensure to change sides to prevent imbalances developing in the lats, biceps and forearms
  4. Extending at the legs and the spine, whilst keeping a flat lower back, lift the barbell from the floor, pause at the top
  5. Gradually return the barbell back down to the spotters

BARBELL BENT OVER ROW

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Keep the head up, chest up and brace the core, bend the legs and reach down to grip the barbell with an overhand/underhand grip
  3. Keeping the legs slightly bent, extend at the back until it is parallel with the floor
  4. Retract the shoulder blades and keeping the core tight, pull the barbell, driving the elbows back, whilst keeping them tucked to the side, squeeze and hold with the barbell close to the stomach
  5. With control, return to the start position, stopping just before the elbows reach full extension

HYPEREXTENSION

  1. Adjust the upper pad of the hyperextension bench so that you can move at the spine without any restriction
  2. Lie face down on the hyperextension bench, tucking the ankles securely under the foot pads
  3. Whilst keeping the body straight, arms crossed in front of you, arch the lower back, bending forwards slowly as far as you can
  4. Then slowly, by extending at the lower back, bring the body back up to the start position and pause at the top, try to minimise using the legs as much as possible

SUPERMAN

  1. Place a matt on the floor ensuring you have enough space
  2. Lie prone (face down) on the floor, keeping the core tight, squeezing the glutes and extending the arms and legs away from the body
  3. Squeeze the abs, lower back and glutes, extending through the lower back to lift the arms and legs off the floor and hold
  4. Gradually return back to the start position

T BAR ROW

  1. Place one end of an empty barbell into a corner of a room, adjust the other end of the barbell with the appropriate weight and place a v-handle so that the grips are either side
  2. Keep the head up, chest up and brace the core, bend the legs and reach down to grip the v-handle with a neutral grip, facing away from the corner of the room
  3. Keeping the legs slightly bent, extend at the back until it is parallel with the floor
  4. Retract the shoulder blades and keeping the core tight, pull the v-handle, driving the elbows back, whilst keeping them tucked to the side, squeeze and hold with the v-handle close to the stomach
  5. With control, return to the start position, stopping just before the elbows reach full extension

TRAPS

BARBELL SHRUGS

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Keep the head up, chest up and brace the core, bend the legs and reach down to grip the barbell with an overhand grip
  3. Extending at the legs and the spine, whilst keeping a flat lower back, lift the barbell from the floor
  4. Standing, with the barbell in front of the body, elevate/shrug the shoulders, hold at the top and then gradually lower down
  5. Following the completion of several repetitions, gradually return the barbell back down to the floor
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