Swap Exercises

Pull Up

Equipment:

Difficulty:

Lat Pull Down

Equipment:

Difficulty:

Seated Cable Row

Equipment:

Difficulty:

Bent Over Row

Equipment:

Difficulty:

Swap selected exercise with existing exercise for the:

Current Workout Rest of the program Back

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Arm-a-geddon

Arm-a-geddon

45 mins

Iz Basha Train Like Me

66c1dd5ff5a2e3689082bbc0

64f716c7d6af909475429813

Chin Up

Notes:

Key Points:

Hang from the bar with an underhand grip, spaced just wider than shoulder width.
Pull up by brining your elbows to the back of the hips until chin is level with bar.
Slowly lower back to start position and repeat.

Common Mistakes:

Swinging to get up.
Dropping on the way down.
Uneven grip.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps, Lats

Biceps brachii, Latissimus Dorsi

Secondary Muscles

Traps, Abs

Chin Up - Bodyweight muscle groups

64f7169eb278972a21fe652c

Bicep Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides, palms facing forward.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Bicep Curl - Dumbbell muscle groups

64f716a0dafd0939af27c462

Reverse Curl

Notes:

Key Points:

Stand straight holding the dumbbells in front of your thighs, with palms facing them.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps, Forearms

Biceps brachii, Palmaris longus

Secondary Muscles

Reverse Curl - Dumbbell muscle groups

Single Arm Half Kneel Row

64957ea682fd0f4498977967

Single Arm Half Kneel Row

Notes:

Key Points:

Adjust the cable to the top, hold the grip in one hand and kneel.
Pull your elbow towards your hip until the grip is at your chest.
Slowly retract back to the start position and repeat.

Common Mistakes:

Swaying torso without control.
Using excessive momentum.
Having elbow come too wide from body.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Triceps, Biceps

Latissimus Dorsi, Triceps brachii, Biceps brachii

Secondary Muscles

Single Arm Half Kneel Row - Cable - Replaceable Single Cable muscle groups

63bfed08cb545e1c350a974a

Preacher Curl

Notes:

Key Points:

Sit down and align your elbows with the pivot point of the machine.
Grip the handles and bend your elbows until your hands are at shoulder height.
Slowly extend back to just before the starting position.

Common Mistakes:

Fully locking out elbows on the way down.
Leaning back to pull the weight.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Preacher Curl - Pin loaded muscle groups

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