- Arc upper back slightly and grip bar with an underhand grip slightly smaller than shoulder width.
- Pull the bar down, keeping the elbows tight to the body and visualising ‘pulling your elbows to the floor’ – this will activate your lats more. Continue lowering till the bar comes to upper chest (or as close as you can).
- Raise the bar slowly under control, completely straighten arms and repeat.
- Grip bar outside shoulder width. Lift elbows up and to the side to nipple line (elbows should drive the motion) with no bounce or momentum coming from hips and knees.
- Keep the bar close to your body, and torso always should be straight.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Grip bar with an overhand grip, slightly inside shoulder width.
- Position body so torso is no more than 45% to the floor and the bar is touching the knees.
- Back must maintain arc Keeping the elbows tucked to the body, bull bar up to belly button.
- Grip bar with an underhand grip, about shoulder width and hang freely Pull yourself up, visualising ‘pulling your elbows to the floor’ – this will activate your lats more.
- Raise yourself till your chin reaches at least the Bar height Lower yourself under control, completely straighten arms and repeat
- Sit down on the machine and Place feet on the platform of the machine.
- Grab the V-bar and position your body so legs are almost straight and torso is 90 degrees to the ground.
- With arms outstretched, hips locked (no swinging) and a slight arc in the back, pull the handle towards your abdominals and squeeze hard.
- Slowly release return to the starting position and repeat.
- Grip bar with an overhand grip, at least one hand space wider than shoulder width and hang freely.
- Pull yourself up, visualising ‘pulling your elbows to the floor’ – this will activate your lats more.
- Raise yourself till your chin reaches at least the Bar height.
- Lower yourself under control, completely straighten arms and repeat.
- Grab handels in cable cross and pull backwards.
- Keep elbows slightly bent, relax in arms and shoulder and try to keep the rear part of the should do the job.
- Remember to go light and don’t start by doing to heavy weight, it’s better to do it light and strict and get the feeling right in the rear delt.
- Attach rope to pulley system adjust the pulley height to eye level.
- Grip the rope with an overhand grip so thumbs are next to each other. Take a step back so there is tension on the cable.
- Pull the rope towards your eyes and squeeze hard at the contracted position before slowly releasing back to starting position and repeating.
- Attach a bar to the cable cross and adjust the cable to come from above you (or far up).
- Keep arms fairly straight by your hip, keep chest up and back straight.
- Move hip backwards, upper body forward and arms forward allowing to stretch out your lats.
- Move bar towards hip again by contracting your lats and at the same time move hip towards your arms to finally stand straight up again.
- Tip: If you struggle getting a connection in your lats and core then you may be bending your arms. To ensure your arms remain straight open your palms
- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- At the smith machine, adjust the bar height to around hip height (bring the bar higher if the exercise is too difficult and lower if it’s too easy)
- Facing the ceiling, grab the bar with an overhand shoulder width grip.
- Keeping body straight (no bend in torso) and heels on the ground, pull yourself up so bar touches nipple line
- Lower yourself slowly till arms are completely straight and repeat
- Grab handles and lean back
- Inch your feet forward to as much as you comfortably can and let the TRX take your weight.
- Fully extend your arms then pull yourself up by pulling the handles outward finishing in the t position (This utilises your front delt)
- Repeat
- Place both handles in one hand
- Have a wide stance to allow for more balance
- Inch forward with your feet and lean back
- Pull your weight up with one arm as high and controlled as possible
- Grab handles and lean back
- Inch your feet forward to as much as you comfortably can and let the TRX take your weight.
- Fully extend your arms then pull yourself up bringing handles to the side of your chest
- Repeat