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 Workout Rest of the program Back

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Pull Workout

Pull Workout

60 mins

A pull day workout designed for engaging and strengthening the back, biceps and rear shoulder muscles. This program is specifically designed for building a balanced, strong upper body combined with improving strength and posture.

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644bac5fd6c1cf739495ad02

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

Seated Cable Row

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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

Assisted Pull Up

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Assisted Pull Up

Notes:

Key Points:

Select the weight to assist you, then grip the horizontal handles and position your knees slightly in front of your chest.
Lower yourself down until your arms are almost fully extended.
Pull up bending your elbows towards the back of your hips until your chin is aligned with the hands, then repeat.

Common Mistakes:

Using momentum too much on the way up or down.
Having your chest far in front of your knees.
Not keeping the shoulder retracted back and down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Biceps

Latissimus Dorsi, Biceps brachii

Secondary Muscles

Traps, Abs

Assisted Pull Up - Pin loaded muscle groups

64957ea070fc51e86c258d96

Shrugs

Notes:

Key Points:

Adjust the cables to be as low as possible on both sides.
Holding the grips, lift your shoulders and squeeze at the top.
Slowly lower them back down to the start position and repeat.

Common Mistakes:

Shrugging forwards.
Dropping shoulders down.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps

Trapezius

Secondary Muscles

Shrugs - Cable - Short Straight Bar muscle groups

Dumbbell Hammer Curl

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Dumbbell Hammer Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Dumbbell Hammer Curl - Dumbbell - Standing muscle groups

Cable Bicep Curl

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Cable Bicep Curl

Notes:

Key Points:

Use underhand grip at shoulder width.
Curl up until hands are at shoulder height.
Lower until elbows almost fully extended then repeat.

Common Mistakes:

Bending back to pull weight.
Elbows moving up and down too much.
Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Cable Bicep Curl - Cable - Short Straight Bar muscle groups

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