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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Testing others

Testing others

67497ca3337398b1067c5817

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
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6433aec51b128411c48e5f88
Smith
Bent Over Row
Notes:
Key Points:
  • Stand at shoulder with and use an overhand grip.
  • Hinge forwards and pull up the bar towards your midsection.
  • Slowly retract back to the start position and repeat.
Common Mistakes:
  • Arching back.
  • Leaning back to pull up the weight.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Smith 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
Seated Row (Isolated)
 sets
 kg
 reps 
 rest
Notes
6450fd957bbd9f6fe0d96fef
Plate loaded
Seated Row (Isolated)
Notes:
Key Points:
  • Place feet shoulder width on the foot rests and extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly lower back to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Plate loaded - Cagey muscle groups
Play Button
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
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
Pull Up - Bodyweight muscle groups
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
6433aec51b128411c48e5f88
6433aec51b128411c48e5f88
Bent Over Row
Bent Over Row - Smith
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
6450fd957bbd9f6fe0d96fef
6450fd957bbd9f6fe0d96fef
Seated Row (Isolated)
Seated Row - Plate loaded - Cagey
3
3
1
3
m 
0
s
 rest
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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