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

Back & Bi's Day 💪✌️

Back & Bi's Day 💪✌️ - Plus Fitness - Cremorne

45 mins

Beginner friendly back and biceps workout

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High Row (Isolated)

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High Row (Isolated)

Notes:

Key Points:

Grab the handles with an overhand grip and lower yourself into the padding.
Pull the handles towards your middle chest region until your hands are about shoulder height.
Slowly retract back until the arms are almost fully extended, then repeat.

Common Mistakes:

Having the padding too loose on the quads, causing rocking.
Feet not flat on the floor.
Leaning back excessively for too much momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Traps

High Row - Plate loaded - Cagey muscle groups

Seated Cable Row

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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

Dumbbell Hammer Curl

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Dumbbell Hammer Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides.
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.
Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Dumbbell Hammer Curl - Dumbbell - Standing muscle groups

Assisted Pull Up

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Assisted Pull Up

Notes:

Key Points:

Select the weight to assist you, then grip the horizontal handles and position your knees slightly in front of your chest.
Lower yourself down until your arms are almost fully extended.
Pull up bending your elbows towards the back of your hips until your chin is aligned with the hands, then repeat.

Common Mistakes:

Using momentum too much on the way up or down.
Having your chest far in front of your knees.
Not keeping the shoulder retracted back and down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Biceps

Latissimus Dorsi, Biceps brachii

Secondary Muscles

Traps, Abs

Assisted Pull Up - Pin loaded muscle groups

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