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
[[{"exerciseName":"Assisted Chin Up","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac011be925ee","workoutExerciseItemID":"634a62185cb8ac011be925ee","workoutExerciseFullName":"Assisted Chin Up"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Assisted Pull Up","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8acb7c3e9267f","workoutExerciseItemID":"634a62185cb8acb7c3e9267f","workoutExerciseFullName":"Assisted Pull Up"}],[{"exerciseName":"Incline Lever Row","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac85f5e92680","workoutExerciseItemID":"634a62185cb8ac85f5e92680","workoutExerciseFullName":"Incline Lever Row"}],[{"exerciseName":"BB Bent Over Row","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4f8f327fb7c4ae9def","workoutExerciseItemID":"66531e4f8f327fb7c4ae9def","workoutExerciseFullName":"BB Bent Over Row"}]]

Test

Test

67c46d1b4b074ab034a13afe

Play Button
Assisted Chin Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac011be925ee
Pin loaded
Assisted Chin Up
Notes:
Key Points:
  • Select the weight to assist you, then grip the straight 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 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 lowering yourself fully to the point where the arms are almost fully extended.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps brachii
Secondary Muscles
Shoulders, Abs
Assisted Chin Up - Pin loaded 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
Assisted Pull Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acb7c3e9267f
Pin loaded
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
Play Button
Incline Lever Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac85f5e92680
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
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
634a62185cb8ac011be925ee
634a62185cb8ac011be925ee
Assisted Chin Up
Assisted Chin Up - Pin loaded
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
634a62185cb8acb7c3e9267f
634a62185cb8acb7c3e9267f
Assisted Pull Up
Assisted Pull Up - Pin loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
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
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