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 workout

Back workout
1 hour

khrwir

672fc10f4a97d00dc8bca5d7

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
Play Button
Seated Row (Isolated)
 sets
 kg
 reps 
 rest
Notes
6450fd957bbd9f6fe0d96fef
Plate loaded
Seated Row (Isolated)
Notes:
Key Points:
  • Place feet shoulder width on the foot rests and extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly lower back to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Plate loaded - Cagey muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
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
Play Button
BB Bent Over Row
 sets
 kg
 reps 
 rest
Notes
66531e4f8f327fb7c4ae9def
Barbell
BB Bent Over Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back straight, pull bar to waist. Mistakes: Rounding back, jerking bar.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
BB Bent Over Row 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
66debe8d6e456452fb3752e0
66debe8d6e456452fb3752e0
Straight Arm Pulldowns
Straight Arm Pulldowns
3
3
1
3
m 
0
s
 rest
6450fd957bbd9f6fe0d96fef
6450fd957bbd9f6fe0d96fef
Seated Row (Isolated)
Seated Row - Plate loaded - Cagey
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
66531e4f8f327fb7c4ae9def
66531e4f8f327fb7c4ae9def
BB Bent Over Row
BB Bent Over Row
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
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