BENT OVER TWO-ARM LONG BAR ROW
1.
Put weight on one of the ends of an Olympic barbell. Make sure
that you either place the other end of the barbell in the corner of two walls;
or put a heavy object on the ground so the barbell cannot slide backward.
2.
Bend forward until your torso is as close to parallel with the
floor as you can and keep your knees slightly bent.
3.
Now grab the bar with both arms just behind the plates on the side
where the weight was placed and put your other hand on your knee. This will be
your starting position.
4.
Pull the bar straight up with your elbows in (to maximize back
stimulation) until the plates touch your lower chest. Squeeze the back muscles
as you lift the weight up and hold for a second at the top of the movement.
Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable
attachment by hooking it under the end of the bar.
5.
Slowly lower the bar to the starting position getting a nice
stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the
best range of motion, I recommend using small plates (25-lb ones) as opposed to
larger plates (like 35-45lb ones).
6.
Repeat for the recommended amount of repetitions.
CABLE INCLINE PUSH-DOWN
1.
Lie on incline an bench facing away from a high pulley machine
that has a straight bar attachment on it.
2.
Grasp the straight bar attachment overhead with a pronated
(overhand; palms down) shoulder width grip and extend your arms in front of
you. The bar should be around 2 inches away from your upper thighs. This will
be your starting position.
3.
Keeping the upper arms stationary, lift your arms back in a semi
circle until the bar is straight over your head. Breathe in during this portion
of the movement.
4.
Slowly go back to the starting position using your lats and hold
the contraction once you reach the starting position. Breathe out during the
execution of this movement.
5.
Repeat for the recommended amount of repetitions.
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