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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Testuing all

Testuing all

674be09367791c21270498ff

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
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
T-Bar Row
 sets
 kg
 reps 
 rest
Notes
6442720b4f9c6713e32f7325
Plate loaded
T-Bar Row
Notes:
Key Points:
  • Place feet shoulder width apart.
  • At wider than shoulder width grab the handles and lift it to the center.
  • 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
Biceps
T-Bar Row - Plate loaded muscle groups
Play Button
Shoulder Shrug
 sets
 kg
 reps 
 rest
Notes
6450fd91a82494528f32f812
Plate loaded
Shoulder Shrug
Notes:
Key Points:
  • Squat down to grip handles and squat up.
  • With arms extended raise shoulders up.
  • Slowly lower down and repeat.
Common Mistakes:
  • Rushing repetitions.
  • Shrugging forwards.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Forearms
Shoulder Shrug - Plate loaded muscle groups
Play Button
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
3 point row
Notes:
Key Points:
  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
3 point row - KettleBell muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell muscle groups
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
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
6442720b4f9c6713e32f7325
6442720b4f9c6713e32f7325
T-Bar Row
T-Bar Row - Plate loaded
3
3
1
3
m 
0
s
 rest
6450fd91a82494528f32f812
6450fd91a82494528f32f812
Shoulder Shrug
Shoulder Shrug - Plate loaded
3
3
1
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
3
3
1
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
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