B A C K
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Instructions
Alternative Exercises
1. Sit down on a Lat Pull Downs Machine with a V-Bar attached at it’s top pulley, then select your desired resistance to be used. 2. Adjust the knee pad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab the V-Bar in a neutral grip with your palms facing each other and your arms fully extended right above you. Stick your chest up and slightly lean your torso back just a bit to better engage your lats muscles when performing this exercise. This will be your starting position. 3. Now use your lats muscles to pull the V-Bar all the way down until it almost touches your upper chest (just below your chin level). 4. Slowly return the V-Bar all the way back up to it’s starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any lats, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. Do NOT feel tempted to swing your torso back and forth while performing this exercise. It is normal for you to also feel your upper core muscles (upper abdominals) getting slightly engaged while performing this exercise.
Lat PullDowns - Underhand Grip
Video - Picture
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Alternative Exercises
Instructions
1. Sit down on a Lat Pull-Down Machine with a Wide Bar attached at it’s top pulley, then select your desired resistance to be used. 2. Adjust the knee pad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab the Wide Bar in an underhand grip with the palms of your hands facing you, and your arms fully extended. Make sure that your hands placement on the bar are a bit closer than your shoulder width. Stick your chest up and slightly lean your torso back just a bit to better engage your lats muscles when performing this exercise. This will be your starting position. 3. Now use your lats muscles to pull the Wide Bar all the way down until it almost touches your upper chest (just below your chin level). 4. Slowly return the Wide Bar all the way back up to it’s starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any lats, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. Do NOT feel tempted to swing your torso back and forth while performing this exercise. It is normal for you to feel your biceps muscles getting a bit more engaged while performing this exercise than it does while doing other ‘Lat Pull-Downs’ exercises due to the nature of the underhand grip that emphasizes a bit more on the biceps muscles. It is also normal for you to feel your upper core muscles (upper abdominals) getting slightly engaged while pulling down the weight.
Video - Picture
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Alternative Exercises
Instructions
1. Sit down on a Lat Pull-Down Machine with a Wide Bar attached at it’s top pulley, then select your desired resistance to be used. 2. Adjust the knee pad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab the Wide Bar in an overhand grip with the palms of your hands facing forward, and your hands grabbing the bar a bit wider than your shoulders width, with your arms fully extended. Stick your chest up and slightly lean your torso back just a bit to better engage your lats muscles when performing this exercise. This will be your starting position. 3. Now use your lats muscles to pull the Wide Bar all the way down until it almost touches your upper chest (just below your chin level). 4. Slowly return the Wide Bar all the way back up to it’s starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any lats, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. Do NOT feel tempted to swing your torso back and forth. It is also normal for you to feel your upper core muscles (upper abdominals) getting slightly engaged while performing this exercise.
Lat PullDowns - Single Arm Grip
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Alternative Exercises
Instructions
1. Sit down on a Lat Pull-Down Machine with a Single Arm Grip attached at it’s top pulley, then select your desired resistance to be used. 2. Adjust the knee pad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab the Single Arm Grip attachment with one hand where the palm of your hand should be facing inwards. Your non-lifting hand should be holding on to the knee pad to give you some support. Stick your chest up and slightly lean your torso back just a bit to better engage your lat muscle when performing this exercise. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your thumb is facing your right upper chest. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and repeat the same exact motion for the same recommended amount of repetitions with your other hand. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any lats, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. Do NOT feel tempted to swing your torso back and forth. It is also normal for you to feel your upper core muscles (upper abdominals) getting slightly engaged while performing this exercise.
Half Kneel Single Arm High Cable Rows
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Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Take a half kneel stance in front of the pulley machine while holding the Single Arm Grip in your right hand, with your arm fully extended and the palm of your hand facing inwards. Your left non-lifting hand should be on top of your left half kneeling bent knee, or on top of your left thigh just to give you some support. Your right -kneeling knee- should be on the same side as your right hand grabbing the arm grip. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your right elbow reaches the right side of your rib cage. Your torso should remain stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso when pulling down the weight. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your core muscles (abdominals) also getting slightly engaged while performing this exercise.
Standing Single Arm Cable Rows
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Standing Cable Rows - V Bar Grip
Alternative Exercises
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Instructions
1. Attach 2 X Single Arm Grips to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your right leg half bent and firmly placed at your front to keep your body from falling forward, and your left leg just a couple of feet behind to give you some balance. Take that stance while holding both Single Arm Grips with one in each hand with both your arms fully extended and the palms of your hands are facing each other. Make sure you are far enough from the machine that you can fully extend your arms while keeping them under tension. This will be your starting position. 3. Now use your lats & back muscles to pull the two Single Arm Grips all the way towards your midsection (abdomen) while slightly opening your hands at the end of the move to give yourself a longer range of motion. Pull both arm grips until your forearms reach the sides of your torso and your elbow slightly surpasses your torso. Remember to keep your elbows in and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the two Single Arm Grip all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Rope to a high pulley machine or a cross cable machine, then select your desired resistance to be used. 2. While facing the machine, stand a couple of feet away from the pulley, while grabbing the two ends of the Rope held in a neutral grip with the palms of your hands facing each other. Your knees should be kept slightly bent, and your feet should be firm on the ground at about shoulders width apart. Lean forward at the hips/waist, while keeping a flat/straight torso, with your arms fully extended just above you as hold on to the Rope. This will be your starting position. 3. While keeping both your arms straight with a very slight bent at the elbows, use your lats muscles to pull the weight all the way down until the two ends of the Rope touches the front of your thighs. Keep your torso flat & straight throughout the entire motion. 4. Slowly return the Rope all the way back up to it’s starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your chest muscles getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Straight Bar to a high pulley machine or a cross cable machine, then select your desired resistance to be used. 2. While facing the machine, stand a couple of feet away from the pulley, while grabbing on to the two ends of the Straight Bar in a overhand grip, with the palms of your hands facing forward. Your knees should be kept slightly bent, and your feet should be firm on the ground at about shoulders width apart. Lean forward at the hips/waist, while keeping a flat/straight torso, with your arms fully extended just above you as hold on to the Straight Bar attachment. This will be your starting position. 3. While keeping both your arms straight with a very slight bent at the elbows, use your lats muscles to pull the weight all the way down until the bar touches the front of your thighs. Keep your torso flat & straight throughout the entire motion. 4. Slowly return the Straight Bar all the way back up to it’s starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your chest muscles getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Alternative Exercises
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Instructions
1. Attach a V-Bar to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the V-Bar with both hands. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the V-Bar in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the V-Bar all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the V-Bar until it almost touches your abdomen. 4. Slowly return the V-Bar all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Attach a Rope to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the two ends of the Rope in a neutral grip with both your hands facing each other. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Rope in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the Rope all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the Rope until it’s two sides almost touch your torso from both sides. 4. Slowly return the Rope all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is also normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles getting engaged while performing this exercise.
Seated Cable Rows - Underhand Grip
Alternative Exercises
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Instructions
1. Attach an EZ-Bar to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the middle/narrow part of the EZ-Bar in an underhand grip, with the palms of your hands facing forward and your hands being slightly tilted inwards due to the shape of the bar. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the EZ-Bar in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the EZ-Bar all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the EZ-Bar until it almost touches your abdomen. 4. Slowly return the EZ-Bar all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. It is also normal for you to feel your biceps muscles getting a bit more engaged while performing this exercise than it does with other ‘Seated Cable Rows’ exercises due to the nature of the underhand grip that emphasizes a bit more on the biceps muscles while rowing the weight, but you should still focus more on engaging your back muscles than your arms.
Seated Cable Rows - Overhand Grip
Alternative Exercises
Video - Picture
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Instructions
1. Attach a Wide-Bar to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the Wide-Bar attachment in an overhand grip with the palms of your hands facing down, while grabbing the bar at a shoulders width (medium) grip. Your arms should be fully extended, your back should be upright and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Wide-Bar in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the Wide-Bar all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the Wide-Bar until it almost touches your abdomen. 4. Slowly return the Wide-Bar all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise.
Seated Single Arm Cable Rows
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the Single Arm Grip with your right hand, where the palm of your hand is facing inwards. Your arm should be fully extended, your back should be upright and straight, and your chest should be sticking out. You should feel a nice stretch on your right lat muscle as you hold on to the Single Arm Grip in front of you. Your non-lifting hand should be grabbing your waist or placed on top of your left thigh to give you some support. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your abdomen. Keep pulling until your hand reaches the side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and perform the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise.
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Alternative Exercises
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Instructions
1. Load an appropriate weight on a Seated Rows Machine (Plate Loaded) -or Cables- then adjust the seat height so the handles are on the same level as your lower chest (nipple line). Sit down and keep both your feet pressed firm against the machine’s lower feet platform, and your chest pressed against the machine’s front pad. Grab both handles with the palms of your hands are facing each other (inwards), and your head facing forward. Make sure your torso is far enough from the handles when you sit down to allow your arms to fully extend and are kept under constant tension when grabbing the handles. This will be your starting position. 2. Use your lats & back muscles to pull the handles all the way towards your torso, while retracting your shoulder blades and contracting your back muscles as hard as you can. 3. Slowly return the handles back to their starting position while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight stack when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight stack that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight stack if you ever felt that your arms are being more engaged than your lats & back muscles which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) muscles also getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
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Instructions
1. Load an appropriate weight on a Seated Rows Machine (Plate Loaded) -or Cables- then adjust the seat height so the handles are on the same level as your lower chest (nipple line). Sit down and keep both your feet pressed firm against the machine’s lower feet platform, and your chest pressed against the machine’s front pad. Grab the right handle with the palm of your hand facing inwards, and your head facing forward. Make sure your torso is far enough from the handles when you sit down to allow your arms to fully extend and are kept under constant tension when grabbing the handles. Your non-lifting hand should be holding on the front pad to give you some support. This will be your starting position. 2. Use your right lats & back muscles to pull the right handle all the way towards your torso, while retracting your right shoulder blade and contracting your right back muscles as hard as you can. 3. Slowly return the right handle back to it’s starting position while keeping your right lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight stack when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight stack that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight stack if you ever felt that your arms are being more engaged than your lats & back muscles which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor while holding a Dumbbell in each hand held in a neutral grip (palms of your hands facing inwards), with your knees slightly bent. Keep your chin held slightly up to force your spine to stay straight. The Dumbbells should hang directly at your sides with your arms perpendicular to the floor and your torso. This will be your starting position. 2. Use your lats & back muscles to lift both Dumbbells all the way up to your sides, while keeping your torso stationary (not moving) and your elbows kept close by throughout the entire motion. 3. Slowly return the weights back down to their station position, while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any back, shoulders, knees, hips, biceps and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your rear deltoids (rear shoulders), trapezius, hamstrings & glutes muscles getting slightly engaged while performing this exercise.
Alternative Exercises
BentOver Single Arm DB Rows
Video - Picture
Instructions
1. Choose a stable flat bench and place a Dumbbell on it’s right side. 2. Place your left knee on top of the bench’s edge, while bending your torso forward at the hip/waist until your upper body is parallel to the bench and the floor, as you rest your upper body’s weight on your fully extended left arm, with your left hand resting on the right edge of the bench to give you support. Use your right hand to pick up the Dumbbell off the floor with the palm of your hand facing inwards, and your back kept flat and straight. This will be your starting position. 3. Use your right side lats & back muscles to row the Dumbbell all the way to your right side, while keeping your torso stationary (not moving) and your elbow kept close by throughout the entire motion. 4. Slowly return the weight back down to it’s station position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter dumbbell if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your rear deltoids (rear shoulders), trapezius muscles getting slightly engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor, with your knees slightly bent, and pick up a Straight Barbell held at shoulder width in an overhand grip, with the palms of your hands facing forward. Keep your chin held slightly up to force your spine to stay straight. The Straight Barbell should hang directly in front of you with your arms perpendicular to the floor and your torso. This will be your starting position. 2. Use your lats & back muscles to lift the bar all the way up towards your abdomen, while keeping your torso stationary (not moving) and your elbows kept close by throughout the entire motion. 3. Slowly return the Straight Barbell back down to it’s station position, while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any back, shoulders, knees, hips, biceps and/or wrists injury. A proper weighted barbell that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter barbell if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your rear deltoids (rear shoulders), trapezius, hamstrings & glutes muscles getting slightly engaged while performing this exercise.
Video - Picture
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Instructions
Alternative Exercises
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor, with your knees slightly bent, and pick up an EZ Barbell held at shoulder width in an overhand grip, with the palms of your hands facing forward and your hands slightly titled outwards due to the shape of the bar. Keep your chin held slightly up to force your spine to stay straight. The EZ Barbell should hang directly in front of you with your arms perpendicular to the floor and your torso. This will be your starting position. 2. Use your lats & back muscles to lift the bar all the way up towards your abdomen, while keeping your torso stationary (not moving) and your elbows kept close by throughout the entire motion. 3. Slowly return the EZ Barbell back down to it’s station position, while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ barbell when performing this exercise to avoid getting any back, shoulders, knees, hips, biceps and/or wrists injury. A proper weighted EZ barbell that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter EZ barbell if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your rear deltoids (rear shoulders), trapezius, hamstrings & glutes muscles getting slightly engaged while performing this exercise.
BentOver EZ-Bar Rows - Underhand Grip
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Alternative Exercises
Instructions
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor, with your knees slightly bent, and pick up an EZ Barbell held at shoulder width in an underhand grip with the palms of your hands facing forward, and your hands slightly tilted inwards due to the shape of the bar. Keep your chin held slightly up to force your spine to stay straight. The EZ Barbell should hang directly in front of you with your arms perpendicular to the floor and your torso. This will be your starting position. 2. Use your lats & back muscles to lift the bar all the way up towards your abdomen, while keeping your torso stationary (not moving) and your elbows kept close by throughout the entire motion. 3. Slowly return the EZ Barbell back down to it’s station position, while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ barbell when performing this exercise to avoid getting any back, shoulders, knees, hips, biceps and/or wrists injury. A proper weighted EZ barbell that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter EZ barbell if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders), trapezius, hamstrings & glutes muscles getting slightly engaged while performing this exercise. It is also normal for you to feel your biceps muscles getting a bit more engaged while performing this exercise than it does while performing other ‘Bent Over Rowing’ movements due to the nature of the underhand grip that emphasizes a bit more on the biceps muscles while rowing the weight, yet you should still focus more on engaging your lats & back muscles than your arms while performing this exercise.
Alternative Exercises
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Instructions
1. Adjust the upper pad of a Lower Back Bench so the front of your thighs can lie flat against the pad, and make sure to leave enough room for you to be able to bend forward at the hip/waist without any restriction. Climb up on the bench and lean forward against the bench’s upper pad, while tucking your ankles securely against it’s platform’s footpads. With your body held upright & straight, keep your hands together with your arms kept at your front. This will be your starting position. 2. Slowly start bending forward at the hip/waist for as far as you can go while keeping your back flat. Keep moving forward until you feel a nice stretch on your lower back, as well as your hamstrings and glutes muscles. Go down until you can no longer keep going without rounding/arching your back. Your torso should be kept upright & straight without arching at any point throughout the entire movement. Note that some people can go further than others, so try to go as far as your body allows you to without arching your back. 3. Slowly raise your torso back up to it’s starting position while making sure your lower back muscles are fully engaged and are under constant tension. Tip: Avoid the temptation to arch your back past a straight line, and do NOT swing your torso at any point throughout the entire movement to protect yourself from getting any back and/or hip injury. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any discomfort or experienced any sharp pain anywhere across your spine or lower back, or if your hamstrings started pulling/stretching more than it should causing you sharp pain while performing this exercise.
Back Weighted Hyperextensions
Alternative Exercises
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Instructions
1. Adjust the upper pad of a Lower Back Bench so the front of your thighs can lie flat against the pad, and make sure to leave enough room for you to be able to bend forward at the hip/waist without any restriction. Climb up on the bench and lean forward against the bench’s upper pad, while tucking your ankles securely against it’s platform’s footpads, and while holding a Weight Plate with both hands just below your chin level. Make sure your back is held upright & straight. This will be your starting position. 2. Slowly start bending forward at the hip/waist for as far as you can go while keeping your back flat. Keep moving forward until you feel a nice stretch on your lower back, as well as your hamstrings and glutes muscles. Go down until you can no longer keep going without rounding/arching your back. Your torso should be kept upright & straight without arching at any point throughout the entire movement with your arms kept stationary (not moving) while holding the weight plate. Note that some people can go further than others, so try to go as far as your body allows you to without arching your back. 3. Slowly raise your torso back up to it’s starting position while holding the weight plate and while making sure your lower back muscles are fully engaged and are under constant tension. Tip: Avoid the temptation to arch your back past a straight line, and do NOT swing your torso at any point throughout the entire movement to protect yourself from getting any back and/or hip injury. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any back, hips, glutes and/or hamstrings injury. STOP immediately if you felt any discomfort or experienced any sharp pain anywhere across your spine or lower back, or if your hamstrings started pulling/stretching more than it should causing you sharp pain while performing this exercise.
Seated Cable Back Extensions
Alternative Exercises
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Instructions
1. Attach a Straight Bar or Wide-Bar to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the bar attachment in an overhand grip with the palms of your hands facing down, and your hands are at shoulders width apart. Your arms should be fully extended, your back should be upright and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as well as your lower back while holding on to the bar in front of you. This will be your starting position. 3. While keeping your arms fully extended, use your lower back muscles to pull the bar with the weight as you hyperextend your torso all the way to the back until you can’t extend it anymore. Remember to keep both your arms fully extended and your torso/back straight the entire time while performing this exericse. 4. Slowly return the bar all the way back to it’s starting position, while keeping your lower back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any lower back, hips, glutes, hamstrings, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lower back muscles -as it should- instead of having you risk getting a back injury. Lower down the weight resistance if you ever felt that your lower back muscles are not being fully engaged as they should, and STOP immediately if you felt any discomfort or experienced any sharp pain anywhere across your spine or lower back while performing this exercise. Ideally, hyperextending your body with the weight should take about twice as long as returning it back to it’s starting position. It is also normal for you to feel a slight burn in your forearms due to the effort being done to hold onto the bar attachment the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall with your torso upright & straight while carrying a very light barbell that’s resting comfortably behind your neck on top of your trapezius muscles, with your hands holding the bar firmly from both sides just a bit further than your shoulders width. Your head should be facing forward, and your feet should be placed at hips width apart. This will be your starting position. 2. Slowly start lowering down your torso by bending at the hips/waist, while keeping your back straight and your knees very slightly bent (almost locked). Keep your chin up at all times with your head facing forward to force your spine to stay straight throughout the entire movement. Now keep on bending forward as you move your hips backwards until you feel a good stretch on your lower back & your hamstrings. 3. Start bringing your torso back up again to it’s starting position by pushing your hips/waist forward until your back is upright and straight again. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : ALWAYS use a very light pre-stacked bar or even an empty (unstacked) barbell when performing this exercise as it’s meant to engage your lower back & hamstrings muscles through applying very light and controlled pressure, without allowing the risk of getting those muscles injured. STOP immediately if you felt any sharp lower back pain. Make sure to keep your back upright and straight throughout the entire motion to gain the best out of this exercise.
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Alternative Exercises
Instructions
1. Approach a pair of Dumbbells that are positioned right in front of your feet which are placed at hips width apart. Bend your torso at the hip/waist and grab the pair of Dumbbells in an overhand grip, with the palms of your hands facing forward, and your hands slightly titled outwards. Make sure to keep your arms fully extended, and your knees slightly bent and not locked while grabbing the weights. This will be your starting position. 2. While keeping a firm grip on the Dumbbells, use your lower back muscles to lift the weights off the ground by pushing forward with your hip/waist until the weights surpasses your knee level. Go up with the weights until you’ve reached a full standing position while your posture is kept upright & straight. Your arms should remain fully extended and your elbows should remain locked at all times. Do NOT arch your back at any point throughout the entire movement. 3. Hold this contracted position for a second then slowly return the weights back down to their starting position just a few inches away from the ground, and not all the way back on the ground, while keeping your lower back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any back, shoulders, hips, knees and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your lower back muscles -as it should- instead of having you risk getting a back injury. Pick a lighter set of dumbbells if you ever felt that your lower back muscles are not being fully engaged as they should, and STOP immediately if you felt any discomfort or experienced any sharp pain anywhere across your spine or lower back while performing this exercise. It is also normal for you to feel a slight burn in your forearms due to the effort being done to hold onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Approach a Straight Barbell that is positioned right in front of your feet which are placed at hips width apart. Bend your torso at the hip/waist to grab the Straight Barbell in an overhand (shoulder width apart) grip, with the palms of your hands facing forward. Make sure to keep your arms fully extended, and your knees slightly bent and not locked while grabbing the bar. This will be your starting position. 2. While keeping a firm grip on the Straight Barbell, use your lower back muscles to lift the weight off the ground by pushing forward with your hip/waist until the bar surpasses your knee level. Go up with the weight until you’ve reached a full standing position while your posture is kept upright & straight. Your arms should remain fully extended and your elbows should remain locked at all times. Do NOT arch your back at any point throughout the entire movement. 3. Hold this contracted position for a second then slowly return the bar back down to it’s starting position just a few inches away from the ground, and not all the way back on the ground, while keeping your lower back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair barbell when performing this exercise to avoid getting any back, shoulders, hips, knees and/or wrists injury. A proper weighted bar that is not too heavy should have you mostly engage your lower back muscles -as it should- instead of having you risk getting a back injury. Pick a lighter barbell if you ever felt that your lower back muscles are not being fully engaged as they should, and STOP immediately if you felt any discomfort or experienced any sharp pain anywhere across your spine or lower back while performing this exercise. It is also normal for you to feel a slight burn in your forearms due to the effort being done to hold onto the bar the entire time while performing this exercise.
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Instructions
Alternative Exercises
1. For this exercise you will need to use an Assisted Chin Up/Dips Machine. First, adjust the proper resistance (assistance) to be used then climb up on the machine to get yourself into your starting position by holding onto the machine’s Neutral Bars with the palms of your hands facing each other, then hang down at full arm’s length as you press down with your feet against the assisting platform just beneath. This will be your starting position. 2. Use your lats muscles to pull yourself up as high as you can while keeping your body straight, and your chest sticking out. 3. Slowly bring yourself back down to your starting position, while keeping your lats fully engaged and under constant tension. Keep going down until you feel your lats muscles are fully stretched. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure the machine’s weight resistance (assistance) matches your strength level so it can help you properly perform this exercise without the need for you to jerk or swing your body up. A proper adjusted resistance (assistance) should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Increase the weight resistance (assistance) if you ever felt that your arms are being more engaged than your lats muscles which should be the main muscle group you’re targeting. It is normal for you to feel your abdominal muscles also getting engaged while performing this exercise.
Machine Assisted PullUps - Overhand
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Alternative Exercises
Instructions
1. For this exercise you will need to use an Assisted Chin Up/Dips Machine. First, adjust the proper resistance (assistance) to be used then climb up on the machine to get yourself into your starting position by holding onto the machine’s Wide Bars with the palms of your hands facing forward, then hang down at full arm’s length as you press down with your feet against the assisting platform just beneath. This will be your starting position. 2. Use your lats muscles to pull yourself up as high as you can while keeping your body straight, and your chest sticking out. 3. Slowly bring yourself back down to your starting position, while keeping your lats fully engaged and under constant tension. Keep going down until you feel your lats muscles are fully stretched. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure the machine’s weight resistance (assistance) matches your strength level so it can help you properly perform this exercise without the need for you to jerk or swing your body up. A proper adjusted resistance (assistance) should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Increase the weight resistance (assistance) if you ever felt that your arms are being more engaged than your lats muscles which should be the main muscle group you’re targeting. It is normal for you to feel your abdominal muscles also getting engaged while performing this exercise.
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Alternative Exercises
Instructions
1. For this exercise you will need to use an Assisted Chin Up/Dips Machine. First, adjust the proper resistance (assistance) to be used then climb up on the machine to get yourself into your starting position by holding onto the machine’s Chin-Up Bars in an underhand grip with the palms of your hands facing you, then hang down at full arm’s length as you press down with your feet against the assisting platform just beneath. This will be your starting position. 2. Use your lats muscles to pull yourself up as high as you can while keeping your body straight, and your chest sticking out. 3. Slowly bring yourself back down to your starting position, while keeping your lats fully engaged and under constant tension. Keep going down until you feel your lats muscles are fully stretched. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure the machine’s weight resistance (assistance) matches your strength level so it can help you properly perform this exercise without the need for you to jerk or swing your body up. A proper adjusted resistance (assistance) should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Increase the weight resistance (assistance) if you ever felt that your arms are being more engaged than your lats muscles which should be the main muscle group you’re targeting. It is normal for you to feel your abdominal muscles also getting engaged while performing this exercise.
Alternative Exercises
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Instructions
1. Wrap the exact middle of a resistance band around a doorknob and stand about an arm’s length away from the door where you can fully extend your arm while keeping it under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band in your left hand, with your arm fully extended and the palm of your hand facing inwards. Your other non-lifting hand should be grabbing your waist or placed on top of your half bent leg to give you support, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your right side lats & back muscles to pull the arm grips of the band all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grip all the way back to it’s starting position, while keeping your right side lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Half Kneel High Band Rows - Neutral Grip
Alternative Exercises
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Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
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Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Bend over so your upper body (torso) is almost parallel to the floor, while keeping your knees slightly bent and while holding both grips of the band with one in each hand. Your arms should be kept fully extended with a very slight bent at the elbows, and while making sure that your arms are on the same line as your head & your torso. Make sure to maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way down and backwards until your hands pass your glutes imaginary axis. Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back up to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Stepper BentOver Single DB Rows
Alternative Exercises
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Instructions
1. Adjust an aerobic stepper so it’s at it’s highest level, then place a Dumbbell on it’s right side. 2. Place your left knee on top of the stepper’s edge, while bending your torso forward at the hip/waist until your upper body is parallel to the stepper and the floor, as you rest your upper body’s weight on your fully extended left arm, with your left hand resting on the right edge of the stepper to give you support. Use your right hand to pick up the Dumbbell off the floor with the palm of your hand facing inwards, and your back kept flat and straight. This will be your starting position. 3. Use your right side lats & back muscles to row the Dumbbell all the way to your right side, while keeping your torso stationary (not moving) and your elbow close by throughout the entire motion. 4. Slowly return the weight back down to it’s station position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Pick a lighter dumbbell if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your rear deltoids (rear shoulders) & trapezius muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. For this exercise you will need to use a Chin-Up bar. First, you will need to get yourself into your starting position by holding onto the Chin-Up Bar in an underhand grip with the palms of your hands facing you, then hang down at full arm’s length with your legs crossed right beneath. This will be your starting position. 2. Use your lats muscles to pull yourself up as high as you can while keeping your body straight, and your chest sticking out. 3. Slowly bring yourself back down to your starting position, while keeping your lats fully engaged and under constant tension. Keep going down until you feel your lats muscles are fully stretched. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure that your arms are strong enough to carry your entire bodyweight to be able to properly perform this exercise without the need for you to jerk or swing your body up. If your arms aren't strong enough to enable you to properly perform this exercise without cheating, then use a Machine Assisted Chin-Ups or one of the alternatives exercises instead. It is normal for you to feel your abdominal muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. For this exercise you will need to use a Chin-Up bar. First, you will need to get yourself into your starting position by holding onto the Chin-Up Bar in an Overhand grip with the palms of your hands facing forward at shoulders width space between your hands, then hang down at full arm’s length with your legs crossed right beneath. This will be your starting position. 2. Use your lats muscles to pull yourself up as high as you can while keeping your body straight, and your chest sticking out. 3. Slowly bring yourself back down to your starting position, while keeping your lats fully engaged and under constant tension. Keep going down until you feel your lats muscles are fully stretched. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure that your arms are strong enough to carry your entire bodyweight to be able to properly perform this exercise without the need for you to jerk or swing your body up. If your arms aren't strong enough to enable you to properly perform this exercise without cheating, then use a Machine Assisted Chin-Ups or one of the alternatives exercises instead. It is normal for you to feel your abdominal muscles also getting engaged while performing this exercise.
Alternative Exercises
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Instructions
1. For this exercise you will need to use a T-Bar machine. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost 30 degrees to the floor. With your knees slightly bent, pick up the middle V-Grip handle of an adequately stacked T-Bar in a neutral grip with the palms of your hands facing each other. Keep your chin held slightly up to force your spine to stay straight. Now the T-Bar should hang directly in front of you with your arms perpendicular to the bar and your torso. This will be your starting position. 2. Use your lats & entire back muscles to lift the T-Bar all the way up towards your abdomen, while keeping your torso stationary (not moving) and your elbows kept close by (not sticking out) throughout the entire motion. 3. Slowly return the T-Bar back down to it’s starting position, while keeping your lats & entire back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavily stacked T-Bar when performing this exercise to avoid getting any back, neck, shoulders, hips, knees, biceps and/or wrists injury. An adequately stacked T-Bar that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely mostly on your arms to perform this exercise. Reduce the weight on the T-Bar if you ever felt that your arms are doing most of the work and are being more engaged than your lats & back muscles -which should be the main muscle groups you should focus on while performing this exercise. It is normal for you to feel your rear deltoids (rear shoulders), trapezius, quads, hamstrings & glutes muscles also getting slightly engaged while performing this exercise.
Video - Picture
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Alternative Exercises
Instructions
1. For this exercise you will need to use a T-Bar machine. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost 30 degrees to the floor. With your knees slightly bent, pick up the two ends of a wide bar's handle of an adequately stacked T-Bar in an overhand grip with the palms of your hands facing your body. Keep your chin held slightly up to force your spine to stay straight. Now the T-Bar should hang directly in front of you with your arms perpendicular to the bar and your torso. This will be your starting position. 2. Use your lats & entire back muscles to lift the T-Bar all the way up towards your abdomen, while keeping your torso stationary (not moving) and your elbows kept close by (not sticking out) throughout the entire motion. 3. Slowly return the T-Bar back down to it’s starting position, while keeping your lats & entire back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavily stacked T-Bar when performing this exercise to avoid getting any back, neck, shoulders, hips, knees, biceps and/or wrists injury. An adequately stacked T-Bar that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely mostly on your arms to perform this exercise. Reduce the weight on the T-Bar if you ever felt that your arms are doing most of the work and are being more engaged than your lats & back muscles -which should be the main muscle groups you should focus on while performing this exercise. It is normal for you to feel your rear deltoids (rear shoulders), trapezius, quads, hamstrings & glutes muscles also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Sit down on a (Seated High Rows) Cable Machine, then select your desired resistance to be used, or make sure it is adequately pre-stacked if it's a (Plate Loaded Machine). 2. Adjust the kneepad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab both arms of the machine in a neutral grip with one in each hand and with the palms of your hands facing each other, and your arms fully extended right above you. Stick your chest up and slightly lean your torso back just a bit to better engage your lats muscles when performing this exercise. This will be your starting position. 3. Now use your lats muscles to pull both arms of the machine all the way down until your hands are right next to your rib cage. 4. Slowly return the arms all the way back up to their starting position, while keeping your lats muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting your lats, shoulders, biceps and/or wrists injured. An adequately adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely mostly on your arms to perform this exercise. Reduce the weight setting if you ever felt that your arms are doing most of the work and are being more engaged than your lats muscles -which should be the main muscle group you’re targeting when performing this exercise. Do NOT feel tempted to swing your torso back and forth while performing this exercise. It is normal for you to feel your upper core muscles (upper abdominals) and upper obliques also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit down on a (Seated High Rows) Cable Machine, then select your desired resistance to be used, or make sure it is adequately pre-stacked if it's a (Plate Loaded Machine). 2. Adjust the kneepad of the machine to fit your height so it prevents your body from being raised by the resistance when performing this exercise. Grab the right arm of the machine in a neutral grip with the palm of your hand facing inwards, and with your arm fully extended right above you. Your other hand should hold tight onto the front of your seat for stability. Stick your chest up and slightly lean your torso backwards just a bit to better engage your lats muscles when performing this exercise. This will be your starting position. 3. Now use your right side’s lats muscles to pull the right arm of the machine all the way down until your hand is right next to your right rib cage. 4. Slowly return the arm all the way back up to it’s starting position, while keeping your right side’s lats muscles fully engaged and under constant tension. 5. Switch arms then repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting your lats, shoulders, biceps and/or wrists injured. An adequately adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely mostly on your arms to perform this exercise. Reduce the weight setting if you ever felt that your arms are doing most of the work and are being more engaged than your lats muscles -which should be the main muscle group you’re targeting when performing this exercise. Do NOT feel tempted to swing your torso back and forth while performing this exercise. It is normal for you to also feel your upper core muscles (upper abdominals) and upper obliques getting slightly engaged while performing this exercise.
Half Kneel High Band Rows - Overhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing each other. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your lats & back muscles to pull the arm grips of the band all the way towards your mid-section (abdomen). Remember to keep your elbows in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your rear deltoids and trapezius muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob and stand about an arm’s length away from the door where you can fully extend your arm while keeping it under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band in your left hand, with your arm fully extended and the palm of your hand facing inwards. Your other non-lifting hand should be grabbing your waist or placed on top of your half bent leg to give you support, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your right side lats & back muscles to pull the arm grips of the band all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grip all the way back to it’s starting position, while keeping your right side lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Half Kneel High Cable Rows - Neutral Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Take a half kneel stance in front of the pulley machine while holding the Single Arm Grip in your right hand, with your arm fully extended and the palm of your hand facing inwards. Your left non-lifting hand should be on top of your left half kneeling bent knee, or on top of your left thigh just to give you some support. Your right -kneeling knee- should be on the same side as your right hand grabbing the arm grip. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your right elbow reaches the right side of your rib cage. Your torso should remain stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso when pulling down the weight. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your core muscles (abdominals) also getting slightly engaged while performing this exercise.
Half Kneel High Rope Cable Rows
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Take a half kneel stance in front of the pulley machine while holding the Single Arm Grip in your right hand, with your arm fully extended and the palm of your hand facing inwards. Your left non-lifting hand should be on top of your left half kneeling bent knee, or on top of your left thigh just to give you some support. Your right -kneeling knee- should be on the same side as your right hand grabbing the arm grip. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your right elbow reaches the right side of your rib cage. Your torso should remain stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso when pulling down the weight. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your core muscles (abdominals) also getting slightly engaged while performing this exercise.
Half Kneel High Cable Rows - Underhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Take a half kneel stance in front of the pulley machine while holding the Single Arm Grip in your right hand, with your arm fully extended and the palm of your hand facing inwards. Your left non-lifting hand should be on top of your left half kneeling bent knee, or on top of your left thigh just to give you some support. Your right -kneeling knee- should be on the same side as your right hand grabbing the arm grip. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your right elbow reaches the right side of your rib cage. Your torso should remain stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso when pulling down the weight. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your core muscles (abdominals) also getting slightly engaged while performing this exercise.
Half Kneel High Cable Rows - Overhand Grip
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Take a half kneel stance in front of the pulley machine while holding the Single Arm Grip in your right hand, with your arm fully extended and the palm of your hand facing inwards. Your left non-lifting hand should be on top of your left half kneeling bent knee, or on top of your left thigh just to give you some support. Your right -kneeling knee- should be on the same side as your right hand grabbing the arm grip. This will be your starting position. 3. Now use your right side lat muscle to pull the Single Arm Grip all the way down until your right elbow reaches the right side of your rib cage. Your torso should remain stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back up to it’s starting position, while keeping your right side lat muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso when pulling down the weight. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt your arms are being more engaged than your lats muscles -which should be the main muscle group you’re targeting. It is normal for you to feel your core muscles (abdominals) also getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Attach a Rope to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the two ends of the Rope in a neutral grip with both your hands facing each other. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Rope in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the Rope all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the Rope until it’s two sides almost touch your torso from both sides. 4. Slowly return the Rope all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is also normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles getting engaged while performing this exercise.
Standing Cable Rows - Underhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Rope to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the two ends of the Rope in a neutral grip with both your hands facing each other. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Rope in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the Rope all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the Rope until it’s two sides almost touch your torso from both sides. 4. Slowly return the Rope all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is also normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles getting engaged while performing this exercise.
Standing Cable Rows - Overhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Rope to a low pulley row machine, then select your desired resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the two ends of the Rope in a neutral grip with both your hands facing each other. Your arms should be fully extended, your back should be upright, and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Rope in front of you. This will be your starting position. 3. Use your lats & back muscles to pull the Rope all the way to your midsection, while retracting your shoulder blades and contracting your back muscles as hard as you can. Keep pulling the Rope until it’s two sides almost touch your torso from both sides. 4. Slowly return the Rope all the way back to it’s starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is also normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Load an appropriate weight on a Seated Rows Machine (Plate Loaded) -or Cables- then adjust the seat height so the handles are on the same level as your lower chest (nipple line). Sit down and keep both your feet pressed firm against the machine’s lower feet platform, and your chest pressed against the machine’s front pad. Grab both handles with the palms of your hands are facing each other (inwards), and your head facing forward. Make sure your torso is far enough from the handles when you sit down to allow your arms to fully extend and are kept under constant tension when grabbing the handles. This will be your starting position. 2. Use your lats & back muscles to pull the handles all the way towards your torso, while retracting your shoulder blades and contracting your back muscles as hard as you can. 3. Slowly return the handles back to their starting position while keeping your lats & back muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight stack when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight stack that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight stack if you ever felt that your arms are being more engaged than your lats & back muscles which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) muscles also getting slightly engaged while performing this exercise.
Half Kneel Single Arm Cable Rows
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Half Kneel Rope Cable Rows
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Half Kneel Cable Rows - Neutral Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Half Kneel Cable Rows - Underhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Half Kneel Cable Rows - Overhand Grip
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your left leg half bent and firmly placed at your front to keep your body from falling forward, and your right leg just a couple of feet behind to give you some balance. Take that stance while holding a Single Arm Grip in one hand with your arm fully extended and the palm of your hand facing inwards. Your non-lifting hand should be grabbing your waist or placed on top of your left leg to give you some support. Make sure you are far enough from the machine that you can fully extend your arm while keeping it under tension. This will be your starting position. 3. Now use your right side lat & back muscles to pull the Single Arm Grip all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the Single Arm Grip all the way back to it’s starting position, while keeping your right side lat & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. Do NOT rotate or twist your torso while pulling the weight towards you. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Place a dumbbell standing up on a flat bench and ensure that the dumbbell is sat securely on the flat bench. 2. Lie perpendicular on the bench with only your upper back pressed firmly on the bench. Hips should be positioned hanging below the bench level with your legs bent, shoulders width apart and feet placed firmly on the floor, with your head off and not resting on the bench. CAUTION: Always ensure that the dumbbell is intact and secured from both ends. Using a dumbbell with loose ends can result in the dumbbell falling apart and the weights dropping on your face. 3. Firmly grasp the dumbbell with both hands and hold it straight over your chest with a slight bent in your arms. Both palms should be pressing against either sides of the dumbbell’s inner part. This will be your starting position. 4. Slowly begin to lower down the weight in an arc light motion while keeping your elbows slightly bent. Go down all the way until your hands holding the weight is right below your head level until you feel a good stretch of your chest muscles. 5. Now start pulling the weight all the way back up in the same arc like motion you’ve used before until your arms are fully extended right back up at their starting position, while simultaneously squeezing your chest muscles as hard as you can. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 6. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting injured. A proper weighted dumbbell that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or lats muscles to perform this exercise. Pick a lighter dumbbell if you ever felt that your arms and/or lats are being more engaged than your chest muscles -which should be the main muscle group you’re targeting in this exercise. It is normal for you to feel yours lats, legs, core and forearms muscle groups also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Wrap the exact middle of a resistance band around a doorknob and stand about an arm’s length away from the door where you can fully extend your arm while keeping it under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band in your left hand, with your arm fully extended and the palm of your hand facing inwards. Your other non-lifting hand should be grabbing your waist or placed on top of your half bent leg to give you support, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your right side lats & back muscles to pull the arm grips of the band all the way towards the right side of your torso. Remember to keep your elbow in, and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grip all the way back to it’s starting position, while keeping your right side lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.