TrainLikeMe

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

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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

Preacher Curls

Notes:

Key Points:

Place upper triceps and chest against the padding and the corner of the pad in your armpits.
Curl the weight up until it is in line with your shoulders.
Slowly lowering the weight back down until your arms are almost fully straightened.

Common Mistakes:

Leaning back to help pull the weight upwards.
Wrists are bent and out of alignment with forearms.
Elbows pointing too far outward.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Preacher Curls - Plate loaded - EZ Curl Bar muscle groups

64f716a2bd203db5344942e3

Dumbbell

Reverse Fly

Notes:

Key Points:

Holding dumbbells in each hand, hinge forward so your back is almost parallel to the ground.
In an arc motion spread your arms out from each other until they're aligned with the shoulders.
Slowly retreat back the same path back to the start position and repeat.

Common Mistakes:

Extending too far past the shoulders.
Not maintaining a consistent arm bend.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders, Traps

Deltoids, Trapezius

Secondary Muscles

Abs

64f716c7d6af909475429813

Bodyweight

Chin Up

Notes:

Key Points:

Hang from the bar with an underhand 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

634a62185cb8ac06f7e9264b

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Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

634a62185cb8ac43e8e9267b

Seated Cable Row

Seated Cable Row - Pin loaded - Double-D Attachment

rest

634a62185cb8acef1fe92594

Preacher Curls

Preacher Curls - Plate loaded - EZ Curl Bar

rest

64f716a2bd203db5344942e3

Reverse Fly

Reverse Fly - Dumbbell

rest

64f716c7d6af909475429813

Chin Up

Chin Up - Bodyweight

rest

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