TrainLikeMe

Pull Up

Notes:

Key Points:

Hang from the bar with an overhand 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

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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

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Plate loaded

Incline Lever Row

Notes:

Key Points:

Place feet shoulder width apart and rest your chest on the padding.
At wider than shoulder width grab the handles and lift it to the centre.
Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.

Common Mistakes:

Leaning back to help pull the weight up.
Elbows pointing out too far-outwards towards the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps, Lats

Trapezius, Latissimus Dorsi

Secondary Muscles

Shoulders, Biceps

Incline Lever Row - Plate loaded - Hinge Lower muscle groups

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Bodyweight

Back Extension

Notes:

Key Points:

Adjust the pad length to be at the top of your quads but below the hips.
With your arms crossed over your chest bend from the hips over the padding.
Bend to a point that tests you, then slowly return to a straight spinal position.

Common Mistakes:

Hyperextending your back past a straight spine.
Using momentum to drop yourself down or swing up.
Positioning the padding too high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Back Extension - Bodyweight - Roman Chair muscle groups

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Dumbbell

Lat Pullover

Notes:

Key Points:

Holding a dumbbell lay down on a bench with your head at the end of the bench.
With a slight bend in the arms, lower the dumbbell back in an arc motion.
Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

Having an inconsistent bend in the elbows.
Going too far past a strong stretch.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Chest, Triceps

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Pin loaded

Rear Delt Fly

Notes:

Key Points:

Adjust the arms to be straight in front of you when your chest is agains the padding.
Using the horizontal grips, spread the handles backwards until your arms are in line with your shoulders.
Slowly retract to the starting position.

Common Mistakes:

Spreading your arms backward beyond your shoulders.
Straightening the arms, keep them slightly bent.
Using the vertical grips instead of the horizontal.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

Rear Delt Fly - Pin loaded - Handles muscle groups

Cable Scap Retractor (Kneeling)

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Cable

Cable Scap Retractor (Kneeling)

Notes:

Key Points:

Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
Pull apart the rope as you bring the cable toward your sternum
Ensure your elbows are kept high, control the extension back to starting position

Common Mistakes:

Eyes downward and kyphotic position in set up
Elbows kept too low
Shrugging motion, activating the upper trap predominantly

Exercise Notes:

Key Points:

Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
Pull apart the rope as you bring the cable toward your sternum
Ensure your elbows are kept high, control the extension back to starting position

Common Mistakes:

Eyes downward and kyphotic position in set up
Elbows kept too low
Shrugging motion, activating the upper trap predominantly

Where you should 'feel it':

Primary Muscles:

Traps

Trapezius

Secondary Muscles

Lats

Cable Scap Retractor (Kneeling) muscle groups

Cable Tricep Extension

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Cable

Cable Tricep Extension

Notes:

Key Points:

Grab the ends of the rope and step backwards.
Bring elbows to sides and at a 45 degree bend.
Extend elbows then return to start position.

Common Mistakes:

Using momentum from torso.
Elbows moving up and down excessively.
Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Cable Tricep Extension - Cable - Short Straight Bar muscle groups

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Dumbbell

Skull Crushers

Notes:

Key Points:

Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.
Bend your elbows until your arms are bent at approximately 90 degrees.
Extend your elbows back to the start position and repeat.

Common Mistakes:

Moving elbows around.
Using excessive momentum.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Swap Exercises

Pull

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