TrainLikeMe

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

634a62185cb8ac43e8e9267b

Pin loaded

Seated Cable Row

Notes:

Key Points:

Have your feet placed shoulder width apart.
With your elbows tucked in, pull your hands towards your stomach.
Pause briefly before lowering the weight back to the start position.

Common Mistakes:

Using the legs to pull the weight back when performing repetitions.
Leaning back and using momentum to make the exercise easier.
Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Seated Cable Row - Pin loaded - Double-D Attachment muscle groups

6433aec51b128411c48e5f88

Smith

Bent Over Row

Notes:

Key Points:

Stand at shoulder with and use an overhand grip.
Hinge forwards and pull up the bar towards your midsection.
Slowly retract back to the start position and repeat.

Common Mistakes:

Arching back.
Leaning back to pull up the weight.
Using excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps, Lats

Trapezius, Latissimus Dorsi

Secondary Muscles

Biceps

63bfed08cb545e1c350a974a

Pin loaded

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

64071a2d89be0a2d69d4a9c4

Cable

Cable Bicep Curl

Notes:

Key Points:

Use underhand grip at shoulder width.
Curl up until hands are at shoulder height.
Lower until elbows almost fully extended then repeat.

Common Mistakes:

Bending back to pull weight.
Elbows moving up and down too much.
Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Cable Bicep Curl - Cable - Short Straight Bar muscle groups

64f716a0dafd0939af27c462

Dumbbell

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

634a62185cb8ac06f7e9264b

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Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

634a62185cb8ac43e8e9267b

Seated Cable Row

Seated Cable Row - Pin loaded - Double-D Attachment

rest

6433aec51b128411c48e5f88

Bent Over Row

Bent Over Row - Smith

rest

63bfed08cb545e1c350a974a

Preacher Curl

Preacher Curl - Pin loaded

rest

64071a2d89be0a2d69d4a9c4

Cable Bicep Curl

Cable Bicep Curl - Cable - Short Straight Bar

rest

64f716a0dafd0939af27c462

Reverse Curl

Reverse Curl - Dumbbell

rest

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