BACK
Vol 1
1. WIDE GRIP PULL UPS
- Hold onto the bars with both hands outside shoulder-width with a Pronated Grip
- Maintain a straight back and avoid bending at the hip or swinging the legs
- Pull yourself up until your chin reaches the handle bars
- Slowly lower yourself down until the arms are fully extended
2. ALTERNATING CABLE ROWS LOW / HIGH
PERFORM YOUR DESIRED REPS WITH EACH ARM BEFORE RESTING
- Grip the handlebars evenly
- Maintain a straight back keeping your chin up
- Tuck the elbows in close to the body as you row alternating arms
- Avoid locking the elbows when the non-rowing arm is fully extended
3. WIDE TO CLOSE GRIP LAT PULLDOWNS
PERFORM YOUR DESIRED REPS FOR EACH VARIATION BEFORE RESTING
- Position hands evenly with a Pronated Grip
- Avoid swinging the back as you pull down
- Pull down the bar in front of your face and below your chin
- Lower and raise the bar in a smooth and controlled movement
- Repeat this movement with a Supine Grip
4. SINGLE ARM DUMBBELL ROWS
PERFORM YOUR DESIRED REPS WITH EACH ARM BEFORE RESTING
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Place one hand and the same side knee on a bench
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Bend at the hip looking down at the floor, keeping the back straight and the standing leg wide from the bench
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Row the dumbbell to the side of the torso, squeezing the elbow in close to the body as you row
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Lower the weight to the point where the elbow is almost fully extended and repeat
5. STRAIGHT ARM PULLDOWNS
USE A ROPE ATTACHED TO A CABLE PULLEY
- Position the pulley and rope above your head
- Holding on with a Neutral Grip step away from the pulley and bend at the hip to lean forward slightly
- Reach above your head so that your arms are straight and positioned above your head
- Pull the rope down from the shoulder and AVOID BENDING THE ELBOWS throughout the movement
- As the rope reaches the body pull it apart to finish with the rope either side of the thighs
6. CABLE BENT OVER ROW
CABLE UPRIGHT ROW
USING A ROPE ATTACHED TO A CABLE PULLEY, PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST
CABLE BENT OVER ROW
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Bend at the hip looking down at the floor, keeping the back straight and the knees slightly bent
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Row the bar into the abdominal area, squeezing the elbows in close to the body as you row
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Lower the bar to the point where the elbows are almost fully extended
CABLE UPRIGHT ROW
- Hold the bar with a Pronated Grip inside shoulder-width
- Standing up tall, brace the abdominals and keep the knees slightly bent
- Row the bar up to the chin, ensuring that the elbows lead and remain above the bar at all times
- Lower the bar to the point where the elbows are almost fully extended
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…