TrainLikeMe

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

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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

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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

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Pin loaded

Preacher Curl

Notes:

Key Points:

Sit down and align your elbows with the pivot point of the machine.
Grip the handles and bend your elbows until your hands are at shoulder height.
Slowly extend back to just before the starting position.

Common Mistakes:

Fully locking out elbows on the way down.
Leaning back to pull the weight.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Preacher Curl - Pin loaded muscle groups

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Cable

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

Single Arm Half Kneel Row

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Cable

Single Arm Half Kneel Row

Notes:

Key Points:

Adjust the cable to the top, hold the grip in one hand and kneel.
Pull your elbow towards your hip until the grip is at your chest.
Slowly retract back to the start position and repeat.

Common Mistakes:

Swaying torso without control.
Using excessive momentum.
Having elbow come too wide from body.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Triceps, Biceps

Latissimus Dorsi, Triceps brachii, Biceps brachii

Secondary Muscles

Single Arm Half Kneel Row - Cable - Replaceable Single Cable muscle groups

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Dumbbell

Bicep Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides, palms facing forward.
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.
Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

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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

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Bodyweight

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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Bodyweight

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

Swap Exercises

Test

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