Swap Exercises

Pull Up

Equipment:

Difficulty:

Lat Pull Down

Equipment:

Difficulty:

Seated Cable Row

Equipment:

Difficulty:

Bent Over Row

Equipment:

Difficulty:

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💪 Total Upper Body Burn

💪 Total Upper Body Burn - Plus Fitness - Darlinghurst

45 mins

This 45-minute workout focuses on your entire upper body.

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Chest Press

Notes:

Key Points:

Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
Push out to a point right before your elbows are fully extended.
Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

Elbows flaring out at 90 degrees.
Wrists losing alignment with forearms.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Press - Pin loaded - Multi-ChestPressInclineChestShoulderPress muscle groups

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Seated Row

Notes:

Key Points:

Extend your arms to reach the grips.
Pull until your hands are at the front of your chest.
Slowly retract 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 - Pin loaded - Multi-SeatedRowChestPressLatPull 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

Cable Tricep Extension

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Cable Tricep Extension

Notes:

Key Points:

Grab the ends of the rope and step backwards.
Bring elbows to sides and at a 45 degree bend.
Extend elbows then return to start position.

Common Mistakes:

Using momentum from torso.
Elbows moving up and down excessively.
Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Cable Tricep Extension - Cable - Tricep Rope muscle groups

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