Chin Up Guide
- Biceps, Forearms, Middle Back
- Strength
- Bodyweight
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Chin ups are a great exercise to hit the back and biceps. The underhand grip means the biceps are involved much more than in during a pull up. Grip a chin up bar using an underhand grip with your hands about 6-10 inches apart.
- Lower your body down so that you're hanging from the bar. This is the starting position.
- Slowly pull yourself up until your chin is above the bar, and then lower right back down to the starting position.
- Repeat for desired reps.
Chin Up Tips:
- To get the most out of the chin up, do it slowly and use a full range of motion.
- Control the movement. Don't let yourself drop too fast or swing your body to help yourself to get all the way up.
- This exercise can be made easier by using a chair or a spotter for assistance.
One Arm Row Guide
- Biceps, Lats, Shoulders
- Strength
- Dumbbell
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Set up for the one arm dumbbell row by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
- Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
- Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise.
- Slowly pull the dumbbell up as far as possible.
- Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.
- Repeat for desired reps and then repeat for your other side.
Exercise Tips:
- Keep your head up and eyes facing forwards, as this will keep your back straight.
- Your shoulder blades shoulder be pulled back throughout the set.
- Do not let the working shoulder drop down at the bottom of the movement. Keep your entire torso fixed!
- Pull the weight straight up while keeping your elbow tucked in.
- Focus on pulling the weight up with your back muscles and not your forearm.
Seated Cable Row Guide
- Biceps, Lats, Shoulders
- Strength
- Cable
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.
- Grasp the bar with a neutral grip (palms facing in).
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
- Keeping your body in position, pull the handle into your stomach.
- Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
Exercise Tips:
- Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
- Don't let your shoulders hunch over when your arms are extended.
- Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.
- Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
Bent Over Barbell Row Guide
- Biceps, Lats, Shoulders
- Strength
- Barbell
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Grab a barbell, load some weight on it and set it down in front of you.
- Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
- Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
- To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
- Now pull the bar up to just below your chest.
- Squeeze your shoulder blades together at the top of the movement.
- Then slowly lower back to the start position.
- Repeat for desired reps.
Bent Over Row Tips:
- Make sure you bring the bar up to the correct position. Do not bring it up too high (to your chest) or too low (to your stomach).
- Control the weight throughout the exercise. Don't allow it to drop quickly and pause for a count of 1 at the top of the movement.
- And finally (most importantly) keep your back straight! If you bend at the back, you're using to much weight. Keep your head up, and eyes looking forward throughout the whole movement. You might want to use a weight belt and squeeze the back of the belt with your lower back. This will ensure that you keep your back straight. Do the bent over row in front of a mirror or get a training partner/personal trainer to check your technique.
Lap Pull-down Guide
- Biceps, Middle Back, Shoulders
- Strength
- Cable
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Set up for the lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad.
- While standing, grasp the bar with an overhand grip at wider than shoulder width apart.
- Holding the bar, sit down on the machine. This should take the weight off the stack.
- Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest.
- Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack.
- Repeat for desired reps.
Lat Pulldown Tips:
- A huge problem with the lat pull down is that some lifters can not isolate the lats and end up using their biceps to do a lot of the work. To isolate the lats, use a wide grip and when you're pulling down, focus on your lats pulling inwards as they go down. Imagine them pulling down in a semi-circle motion.
- It's also common for some lifters to lean back and swing the weight down. This is cheating and will not get the maximum results from the lat pull down. Keep sitting upright throughout the movement.
- Finally, if you find your forearms are burning out before you finish the set, grip with bar with a "hook" grip. This means you do not place your thumb around the bottom of the bar. A hook grip takes some of the strain off your forearms when performing pulling exercises. Never try to pull the bar down using your forearms. The forearms will simply be used to hold the bar.
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