WIDE GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, back of Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids
Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Grip the bar, palms forward, so that elbows are bent at 90 degrees when in contracted position. Place the thumbs over the bar to take the wrists out of the exercise. Start with arms fully stretched. Contract your core and keep spine straight and have a slight lean back. Slowly pull the bar down to touch the upper chest, breathing out as you do so. Hold for a second before slowly returning the bar to starting position by fully stretching out the arms. Maintain strict control over the bar at all times.
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REVERSE GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Infraspinatus, Deltoids
Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Take a narrow grip of the bar, palms facing towards you. Contract your core and keep spine straight and have a slight lean back. Now slowly pull the bar down to upper chest keeping the elbows close to your side and squeezing your shoulder blades. Hold for a second before returning slowly to full extension. Breathe out on exertion as you pull the bar down and breathe in as you return to starting position.
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PARALLEL PALMS GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Infraspinatus, Deltoids
Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Grip attachment with palms of hands facing each other. Contract your core and keep spine straight and have a slight lean back. Now slowly pull the bar down to upper chest keeping the elbows close to your side and squeezing your shoulder blades.
Hold for a second before returning slowly to full extension. Breathe out on exertion as you pull the bar down and breathe in as you return to starting position.
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PARALLEL GRIP CHINS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle back, Front of arms, forearms, Flexor muscles, Shoulders
Muscles Worked : Lattisimus Dorsi, Trapezius, Brachii, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip the bars with palms facing each other and about 1 foot apart. Start in the hanging position. Pull yourself up using the back and arms until you are above the bars and arms fully contracted. After a momentary pause slowly lower back down again to a full stretch. Keep the spine straight at all times. Breath out as you pull up and in as you lower.
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WIDE GRIP CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked: Back, Front of arms, Forearms, Flexor Muscles,Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip bar with palms forward, so that elbows are bent at 90 degrees when you are at the top of the movement. Start in the hanging position. Pull yourself up using the back and arms until the bar
touches the chest and your chin has cleared the bar. After a momentary pause slowly lower back down again to a full stretch. Keep the spine straight at all times. Breath out as you pull up and in as you lower.
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REVERSE GRIP CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of arms, Forearms, Flexor muscles, shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Brachii, Brachioradialis and Flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip the bar narrowly, a few inches apart, with palms facing towards you. Start in the hanging position. Pull yourself up using the back and the arms until the bar hits the chest and your chin has cleared the bar. Slowly lower to starting position. Keep spine straight at all times. Breath out as you pull up and in as you lower down
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ASSISTED WIDE CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles, Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior
Deltoids.
Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a wide grip of the bar so that elbows are bent at 90 degrees when at the top of the movement. Have palms facing away from body. Starting off with arms fully extended, pull upwards and bend elbows until chin reaches Level of handle bars. Now slowly lower to starting position. Maintain a straight back throughout the movement.
Breathe out on exertion and in on relaxation.
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ASSISTED REVERSE GRIP CHINS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of Shoulders.
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles, brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.
Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a narrow underhanded grip of the bar with palms facing body. Starting off with arms fully extended, bend elbows and pull body up until chin reaches Level of handle bars. Now slowly return to starting position. Maintain a straight back throughout the movement. Breathe out on exertion and in on relaxation.
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PARALLEL GRIP CHINS ASSISTED
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of Shoulders.
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles, brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.
Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a grip of the bars with palms facing each other. Starting off with arms fully extended, bend elbows and pull body up until chin reaches Level of handle bars. Now slowly return to starting position. Maintain a straight back throughout the movement. Breathe out on exertion and in on relaxation.
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HORIZONTAL CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles, Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior
Deltoids.
Instructions : Place a barbell on a rack a few feet above the ground just high enough to allow you to hang down from it horizontally without your back touching the ground. Grip the barbell so that when you are in the top position your elbows will be bent at 90 degrees. Start in the hanging position.
Here your arms should be fully extended and lats and arms fully extended.
Only point of contact with ground should be feet. From here pull yourself up to the bar until you touch it with your chest. Here contract your back muscles 166 6 Weeks to a Cover Model Body
and after momentary pause slowly lower back down to stretched position.
Keep movements slow and controlled and breath out on exertion.
VERTICAL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle and upper back, back of shoulders, front of arms
Muscles Worked : Rhomboids, Trapezius, Lattisimus Dorsi, Posterior Deltoid, Biceps
Instructions : Sit into machine with chest pressed against pad. Keep feet flat on the floor and knees bent at 90 degrees. Grip the handles(vary depending on the types of grips) and start with a fully stretched arm position and keep the core area contracted. Pull the handles towards chest and squeeze shoulder blades together for the last part of the movement and slowly return to stretched starting position. Repeat. Breath out as you pull and in as you return to start.
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SEATED ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of Upper Arm,
Muscles Worked : Latissimus Dorsi, Rhomboids, Posterior Deltoids Instructions : Sit at machine, spine straight, core contracted and knees slightly bent. With arms extended, grip the handle and start in stretched position with weight stack not touching down. From here pull the handle right into stomach. Hold for a second in this position, squeeze shoulder blades together and slowly extend arms again. Breathe out as you pull handle in and breathe in as you extend arms. Make sure to keep the torso area in same position throughout.
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BENT OVER DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps, Deltoids
Instructions : Place foot on bench and place chest on thigh.
Slightly bend supporting Leg. Leave arms hang with knuckles forward holding DB. Pull DBs up so that elbows bend to 90 degrees at the top of the movement.
Concentrate on pulling with the back and the upper arm. Squeeze the
shoulder blades at the top of the movement and slowly lower to starting point.
Keep body steady at all times. Only arms should move. Keep upper arm parallel to ground at all times so there is a straight line from elbow to elbow.
Breath out as you pull up and in as you lower down.
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PRONE DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps, Deltoids
Instructions : Sit on the edge of a bench with body resting on Legs. Leave arms hang down under Legs holding DBs with knuckles facing forward. Concentrating on keeping a straight line from elbow to elbow pull DBs up to a 90-degree bend at the elbows so that the hands are near the chest.
Finish the movement by squeezing the shoulder blades together and slowly lower again. Breath out as you pull upwards and in as you lower the weights.
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BARBELL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an overhand grip on the bar a little wider than shoulder width. Straighten your Legs and stand upright, with the barbell resting on your thighs. Bend knees and bring torso over thighs so that your torso and upper thighs are at a 90 degree angle to each other. Allow the barbell to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows out at all times.
Hold for a second and squeeze shoulders together. Slowly extend arms again.
Breathe in as you pull the bar in and out as you lower it. Keep back flat and look forward throughout the whole movement.
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REVERSE BARBELL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an underhand grip on the bar hip distance apart. Straighten your Legs and stand upright, with the barbell resting on your thighs. Sitting back bend knees and bring torso over thighs with an angle between them of about 90 degrees. Keep the core area contracted at all times and spine straight. Allow the barbell to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows tight to sides at all times. Hold for a second and squeeze shoulders together. Slowly extend arms again. Breathe in as you pull the bar in and out as you lower it. Keep back flat and look forward throughout the whole movement.
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SINGLE ARM ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Arms, Shoulders, Rotator Cuff, Shoulders Muscles Worked : Latissimus Dorsi, Biceps, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Deltoids
Instructions : Place right hand and right knee on a flat bench.
Place other Leg wide on the ground with knee slightly bent. Keep head looking down and spine straight throughout the exercise. With DB in left hand, arm extended, slowly row the DB up to ribs. Keep elbow tight by body the whole time. Concentrate on raising the upper arm not the lower which just carries the weight. Hold at the top for a second or two squeezing shoulder blade before slowly returning to start position. Make sure you keep your body still throughout except for arm you are using. Breathe out on exertion and in on relaxation.
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CABLE REVERSE ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an underhand grip on the handle hip distance apart. From here straighten your Legs and stand upright, causing the weights stack to rise. Sitting back bend knees and bring torso over thighs with an angle between them of about 90 degrees. Keep the core area contracted at all times and spine straight. Allow the handle to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows tight to sides at all times. Hold for a second and squeeze shoulders together. Slowly extend arms again. Breathe in as you pull 174 6 Weeks to a Cover Model Body
the handle in and out as you lower it. Keep back flat and look forward throughout the whole movement.
PRONE NARROW DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps, Deltoids
Instructions : Sit on the edge of a bench with body resting on Legs. Leave arms hang down under Legs holding DBs with palms facing each other. Pull DBs up until they touch your chest and make sure to keep tight to side at all times. Finish the movement by squeezing the shoulder blades
Resistance Training Manual 175
together and slowly lower again. Breath out as you pull upwards and in as you lower the weights.
BENT OVER DB NARROW ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps, Deltoids
Instructions : Place foot on bench and place chest on thigh.
Slightly bend supporting Leg. Leave arms hang holding DB with palms facing 176 6 Weeks to a Cover Model Body
each other. Pull DBs up so until you touch your chest and keep elbows tight to sides at all times.tConcentrate on pulling with the back and the upper arm.
Squeeze the shoulder blades at the top of the movement and slowly lower to starting point. Keep body steady at all times. Only arms should move. Breath out as you pull up and in as you lower down.
LYING BB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of arms, Shoulders
Muscles Worked : Rhomboids, Trapezius, Latissimus Dorsi, Biceps, Posterior Deltoid
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Instructions : Lie on top of a flat bench face down so that chest is at the top of the bench. Leave arms hang down holding the BB with knuckles forward. Pull bar up to touch the bench at chest level and make sure elbows are bent at 90 degrees, keeping elbows opened out wide so it is like a straight line from elbow to elbow. Slowly lower down to full extension. Breath out as you pull and in as you lower.
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