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 WorkoutRest of the programBack
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Back and Bi's Burner

Get my fit
Back and Bi's Burner
45 mins

back day test 2

672b5285bba067c6c65cf8cf

Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
644bac5fd6c1cf739495ad02
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the handles with your hands spaced shoulder width apart.
  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.
  • Slowly retreat to the start position and repeat.
Common Mistakes:
  • Leaning back excessively to make the exercise easier.
  • Pulling the bar towards your face or hips 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 - Handles muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca596721d39a8b68456f98
Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) muscle groups
Play Button
Chin Up - Band Assist
 sets
 kg
 reps 
 rest
Notes
66531e533f6bc1e87bc0a441
Bodyweight
Chin Up - Band Assist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use bands for assistance, pull chin over bar. Mistakes: Relying too much on bands, not using full range of motion.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Chin Up - Band Assist muscle groups
Play Button
2DB Bent Over Row
 sets
 kg
 reps 
 rest
Notes
66531e4b79f240fec4b93478
Dumbbell
2DB Bent Over Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain a flat back, pull weights to waist. Mistakes: Rounding back, jerking weights.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
2DB Bent Over Row muscle groups
Play Button
Straight Arm Pulldowns
 sets
 kg
 reps 
 rest
Notes
66debe8d6e456452fb3752e0
Cable
Straight Arm Pulldowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable attachment to its highest point. Grab hold of a rope attachment
  2. Set up with slight knee bend, hinging 45 degrees at the hips
  3. Maintain slight elbow flexion for this movement, and pull the cable down toward your knees
  4. Perform this movement in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Straight Arm Pulldowns muscle groups
644bac5fd6c1cf739495ad02
644bac5fd6c1cf739495ad02
Lat Pull Down
Lat Pull Down - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
66531e533f6bc1e87bc0a441
66531e533f6bc1e87bc0a441
Chin Up - Band Assist
Chin Up - Band Assist
3
3
1
3
m 
0
s
 rest
66531e4b79f240fec4b93478
66531e4b79f240fec4b93478
2DB Bent Over Row
2DB Bent Over Row
3
3
1
3
m 
0
s
 rest
66debe8d6e456452fb3752e0
66debe8d6e456452fb3752e0
Straight Arm Pulldowns
Straight Arm Pulldowns
3
3
1
3
m 
0
s
 rest
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