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SL Resisted Width Pulls - Pulses

66a21dcf8bb95f91b386d571

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep shoulders engaged, pull with pulses. Common Mistakes: Using momentum, not engaging shoulders.

SL Resisted Width Pulls - Pulses muscle groups

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Decline Chest Press (Isolated )

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Inverted Bosu Decline Push Up

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Intermediate

+

Plate loaded

Quads, Glutes

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

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Goodmorning

Beginner

+

Barbell

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

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Push Up

Beginner

+

Bodyweight

Chest

Glute Bridge

Beginner

+

Dumbbell

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Front Raise

Beginner

+

Dumbbell

Shoulders

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Leg Extension

Beginner

+

Pin loaded

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Seated Cable Row

Beginner

+

Pin loaded

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Lat Pull Down (Isolated)

Beginner

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Pin loaded

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

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Beginner

+

Bodyweight

Chest, Triceps

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Shrugs

Beginner

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Dumbbell

Traps

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Intermediate

+

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Quads, Glutes

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Beginner

+

Bodyweight

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Back Extension

Beginner

+

Pin loaded

Lower Back

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Lat Pull Down

Beginner

+

Plate loaded

Lats

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Intermediate

+

Plate loaded

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Halo

Beginner

+

KettleBell

Traps, Shoulders

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Ab Crunch

Beginner

+

Pin loaded

Abs

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Step Up

Beginner

+

Bodyweight

Quads

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Press

Beginner

+

Plate loaded

Chest

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Bench Press

Intermediate

+

Plate loaded

Chest

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Split Squat

Beginner

+

Smith

Quads, Glutes

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Shrugs

Beginner

+

Cable

Traps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

Chest Fly

Beginner

+

Pin loaded

Chest

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Cable Crunch

Beginner

+

Cable

Abs

Bench Press

Beginner

+

Plate loaded

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

Squat

Beginner

+

Bodyweight

Quads, Glutes

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Split Squat

Beginner

+

KettleBell

Quads

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Bench Press

Beginner

+

Smith

Chest

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, sam druce - fitness, lachie cubis - fitness

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Lat Pull Down

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - balgowlah, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, lachie cubis - fitness

Cable Glute Kickback

Beginner

+

Cable

Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Incline Chest Press

Beginner

+

Plate loaded

Chest

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Sissy Squat

Beginner

+

Bodyweight

Quads

plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Pallof Press

Beginner

+

Cable

Abs, Obliques

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Leg Press

Beginner

+

Pin loaded

Quads

Bench Press

Intermediate

+

Plate loaded

Chest

Cable Tricep Extension

Beginner

+

Cable

Triceps

Leg Press

Beginner

+

Pin loaded

Quads

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Halo

Beginner

+

KettleBell

Traps, Shoulders

Cable Glute Kickback

Beginner

+

Cable

Glutes

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Step Up

Beginner

+

Bodyweight

Quads

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Plank

Beginner

+

Bodyweight

Abs

Shrugs

Beginner

+

Dumbbell

Traps

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Decline Bench Press

Intermediate

+

Barbell

Chest

Cable Chest Press

Beginner

+

Cable

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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SL Resisted Width Pulls - Pulses

SL Resisted Width Pulls - Pulses

66a21dcf8bb95f91b386d571

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Qy3TvagO.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Chin Up

Intermediate

+

Bicep Curl

Beginner

+

Tricep Extension

Beginner

+

V-Squat

Intermediate

+

Hack Squat

Intermediate

+

Shrugs

Beginner

+

Pallof Press

Beginner

+

Calf Extension

Beginner

+

Lat Pullover

Intermediate

+

Reverse Hyper

Intermediate

+

Reverse Lunge

Beginner

+

Chest Press

Beginner

+

Calf Extension

Beginner

+

Side Plank with Hip Abduction

Beginner

+

Rear Delt Fly

Beginner

+

Chest Press

Beginner

+

Incline Chest Press

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Bench Press

Beginner

+

Hip Thrust

Intermediate

+

Push Up (Incline)

Beginner

+

Incline Chest Fly

Intermediate

+

Back Extension

Beginner

+

Hip Thrust (Glute Drive Machine)