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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Pull Day

Pull Day
50 mins

Pullin

672c8c602f236cb04d50e035

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
Pull Up - Band Assist
 sets
 kg
 reps 
 rest
Notes
66531e692effca83e03e51d0
Bodyweight
Pull 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
Pull Up - Band Assist muscle groups
Play Button
TRX Body Rows
 sets
 kg
 reps 
 rest
Notes
66531e7193192f1aee8f019b
TRX
TRX Body Rows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull body up to handles, engage lats. Mistakes: Not fully retracting, using momentum.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Abs
TRX Body Rows muscle groups
Play Button
KB Bent Over Row - Lunge
 sets
 kg
 reps 
 rest
Notes
66531e5ca184a5c37e2dfdab
Kettlebell
KB Bent Over Row - Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull KB towards waist, step back into lunge. Mistakes: Rounding back, not stepping back fully.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
KB Bent Over Row - Lunge muscle groups
66debe8d6e456452fb3752e0
66debe8d6e456452fb3752e0
Straight Arm Pulldowns
Straight Arm Pulldowns
3
3
1
3
m 
0
s
 rest
66531e692effca83e03e51d0
66531e692effca83e03e51d0
Pull Up - Band Assist
Pull Up - Band Assist
3
3
1
3
m 
0
s
 rest
66531e7193192f1aee8f019b
66531e7193192f1aee8f019b
TRX Body Rows
TRX Body Rows
3
3
1
3
m 
0
s
 rest
66531e5ca184a5c37e2dfdab
66531e5ca184a5c37e2dfdab
KB Bent Over Row - Lunge
KB Bent Over Row - Lunge
3
3
1
3
m 
0
s
 rest
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