Banded single arm row (seated)

Banded single arm row (seated) Demo

How to perform a Banded single arm row (seated):

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arm

• Pull the band till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Banded seated rows

Banded seated rows demo

Banded seated rows coaching points:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the band till your elbows are as far back as possible and shoulder blades fully retracted 

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Banded single arm bent over row

Banded single arm bent over row

How to perform a Banded single arm bent over row:

• Before you fully start this exercise, you should first bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the band till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Banded bent over rows

Banded bent over rows demo

How to perform Banded bent over rows:

• Before you fully start this exercise, take the tension in the band and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the band till your elbows are as far back as possible and shoulder blades fully retracted 

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Pull Up (Sup Grip)

Pull Up (Sup Grip) demo

How to perform a Pull Up (Sup Grip):

• Keep your core strong

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Pull Up (Pro Grip)

Pull Up (Pro Grip) demo

How to perform a Pull Up (Pr Grip):

• Keep your core strong

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Pull Up (Neutral Grip)

Pull Up (Neutral Grip) demo

How to perform a Pull Up (Neutral Grip):

• Keep your core strong

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent Over Single Arm Dumbbell Row

Bent Over Single Arm Dumbbell Row demo

How to perform a Bent Over Single Arm Dumbbell Row:

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent Over Single Arm Dumbbell Row (Sup Grip)

Bent Over Single Arm Dumbbell Row (Sup Grip) demo

How to perform a Bent Over Single Arm Dumbbell Row (Sup Grip):

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• With a supinated grip, pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Incline Single Arm Dumbbell Row

Incline Single Arm Dumbbell Row

How to perform Incline Single Arm Dumbbell Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Cable pull down (pro grip)

Cable pull down (pro grip)

How to perform a Cable pull down (pro grip):

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Machine row

Machine row demo

How to perform a Machine row:

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Machine lat pull down

Machine lat pull down demo

How to perform a Machine lat pull down:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

T-bar row

T-bar row demo

How to perform a T-bar row:

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

T-bar row (pro-grip)

T-bar row (pro-grip) demo

How to perform a T-bar row (pro-grip):

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Kneeling Single Arm Cable Row

Kneeling Single Arm Cable Row Demo

How to perform a kneeling single arm cable row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Kneeling V-Grip Cable Row

 Kneeling V-Grip cable row demo

How to perform a Kneeling V-Grip cable row:

• Keep your core strong and your spine neutral

• Start the movement by contracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Cable straight arm pull downs

Cable straight arm pull down demo

How to perform a cable straight arm pull down:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus

• Pull the weight towards your lower abdominal whilst keeping your arms straight

• Keep the muscles under tension the entire time 

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength Single Arm Pull Down

Hammer Strength Single Arm Pull Down Demo

How to perform a Hammer Strength single arm pull down:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength row

Hammer Strength row demo

How to perform a Hammer Strength row:

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI