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See Exercises For - Abdominal - Arms - Back - Chest - Legs - Shoulders

Pulldown (Cable Wide Grip)
Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement and extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations:
Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.



Pulldown (Cable Narrow Grip)

Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the grips, with your palms of your hands facing each other.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations:
Wide grip: This variation works the outer portion of the latissimus dorsi rather than the inner portion, thus creating more depth to the mid-back. Use a wide bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.



Chins (Pull-Ups or Chin-Ups)

Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms
Starting Position:
1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
2. Your arms should be fully extended and your ankles crossed.
The Movement:
1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
2. Pause for a second or two; then slowly lower back to the starting position.
Tips:
• Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
• Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
• Ensure your trunk and thighs maintain a straight line.
• Do not shorten the return phase of the movement - extend your arms fully.
Variations:
Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.
Close grip: This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder width apart.
Parallel grip: This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.



Row (Single Arm Kneeling)
Target MusclesLatissimus dorsi, trapezius, rhomboids, Infraspinatus, Teres major and minor, Biceps, Posterior deltoids
Starting Position:
1. Hold a dumbbell in your right hand, palm facing your body.
2. Bend forwards from the hips, placing your left hand and knee on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended.
The Movement:
1. Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
2. Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
3. After completing the required number of repetitions, perform the exercise with your left arm.
Tips:
• Keep your lower back flat and still- do not twist your trunk.
• Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.


Row (Cable Low)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
2. Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.
Variations:
Straight bar: Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasizes the posterior deltoids, rhomboids and mid-part of the trapezius.



Row (Barbell Bent Over)
Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place the bar on the floor in front of you.
2. Stand with your feet parallel and shoulder ­width apart.
3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement:
1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the bar to the starting position.
Tips:
• As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.


Pull-Down (Stiff Arm)

Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Stand in front of a lat pull-down machine.
2. Hold the bar with your arms extended, palms facing downwards.
3. Pull down the bar to shoulder level.
The Movement:
1. Keeping your arms extended, pull the bar down until it just touches your upper thighs.
2. Hold for a count of two; then slowly return the bar to the starting position.
Tips:
• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows. They should not be locked.
• Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilize your torso.



Pulldown (Cable Indy Arm Stiffarm)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Stand in front of a lat pull-down machine.
2. Hold the bar with your arms extended, palms facing downwards.
3. Pull down the bar to shoulder level.
The Movement:
1. Keeping your arms extended, pull the bar down until it just touches your upper thighs.
2. Hold for a count of two; then slowly return the bar to the starting position.
Tips:
• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows. They should not be locked.
• Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilize your torso.



Shoulder Shrug (Smith-Machine Barbell Behind the Back)
Target MusclesTrapezius, Rhomboids, and Various other neck and shoulder girdle muscles
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a barbell behind your thighs, keep your arms straight.
The Movement:
1. Raise your shoulders straight up towards your ears, keeping your arms straight.
2. Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips:
• Keep your arms straight throughout the movement.
• Lift and lower the bar slowly and deliberately - don't jerk them.
• As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
• Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
• Use straps to improve your grip.
Variation:
Dumbbell shrug: Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.



Shoulder Shrug (Dumbbell Standard)

Target MusclesTrapezius, Rhomboids, and Various other neck and shoulder girdle muscles
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
The Movement:
1. Raise your shoulders straight up towards your ears, keeping your arms straight.
2. Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips:
• Keep your arms straight throughout the movement.
• Lift and lower the dumbbells slowly and deliberately - don't jerk them.
• As you lower the dumbbells, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
• Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
• Use straps to improve your grip.
Variation:
Barbell shrug: Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.



Shoulder Shrug (Smith-Machine Barbell Reverse Grip)

Target MusclesTrapezius, Rhomboids, and Various other neck and shoulder girdle muscles
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a barbell in front your thighs, palms forward, keep your arms straight.
The Movement:
1. Raise your shoulders straight up towards your ears, keeping your arms straight.
2. Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips:
• Keep your arms straight throughout the movement.
• Lift and lower the bar slowly and deliberately - don't jerk them.
• As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
• Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
• Use straps to improve your grip.
Variation:
Dumbbell shrug: Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.



Row (Cable Indy Arm Low Upright)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.



Row (Cable Indy Arm Upright)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.



Row (Cable Indy Arm High Upright)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.



Row (Smith-Machine Bent Over)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place the bar of the Smith Machine to it's lowest position.
2. Stand with your feet parallel and shoulder ­width apart.
3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement:
1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the bar to the starting position.
Tips:
• As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.


Row (Both Arm Bent Over Dumbbell)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place two dumbbells of equal weight on the floor in front of you.
2. Stand with your feet parallel and shoulder ­width apart.
3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the dumbbells with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the dumbbells just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement:
1. Slowly pull the dumbbells towards your armpits until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the dumbbells to the starting position.
Tips:
• As you pull the dumbbells up, squeeze your shoulder blades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the dumbbells to generate momentum. This reduces the work on the back muscles and increases the risk of injury.


Row (Single Arm Standing Dumbbell)

Target MusclesLatissimus dorsi, trapezius, rhomboids, Infraspinatus, Teres major and minor, Biceps, Posterior deltoids
Starting Position:
1. Hold a dumbbell in your right hand, palm facing your body.
2. Bend forwards from the hips, placing your left hand and forehead on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended.
The Movement:
1. Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
2. Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
3. After completing the required number of repetitions, perform the exercise with your left arm.
Tips:
• Keep your lower back flat and still- do not twist your trunk.
• Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.


Pull-down (Indy Arm Seated Cable)

Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the grips, with your palms of your hands facing each other.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the grips alternately down towards your chest until it is beside the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly at your sides and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.



Row (Seated Low Machine)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing each other.
2. Maintain a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you until it grips are beside your rib cage. You should be pulling your elbows and shoulders directly backwards as far as possible.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.
Variations:
Wide Grip: Rows may be performed using a wide grip instead of narrow, with a palms-down grip. This emphasizes the posterior deltoids, rhomboids and mid-part of the trapezius.



Pull-down (Machine)

Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the grips of the seated pull down machine with your palms facing forward.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull down towards your shoulders with your elbows extended outward, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement and extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights..
Variations:
Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.



Row (Indy Arm Seated Low Cable)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the grips and bend your knees slightly.
2. Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull each grip individually towards you until it touches your lower rib / upper abdomen region. Leave the other hand outstretched. You should be pulling your elbows and shoulders directly backwards as far as possible.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.



Pullin (Cable Behind the Back)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Stand between two cable flye towers.
2. Hold the grips with your arms extended, palms facing downwards.
3. Hold each arm straight out parallel to the floor.
The Movement:
1. Keeping your arms straight, pull the grips down down until your hands almost reach each other behind your back.
2. Hold for a count of two; then slowly return your arms to the outstretched position.
Tips:
• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows. They should not be locked.
• Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.


Pullin (Cable Overhead)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Stand between two cable adjustable parts of a cable tower.
2. Hold the cables with the ball stops in your hands.
3. Hold each arm slightly bent above your head with your hands touching.
The Movement:
1. Keeping your arms straight, pull the cables downward to your sides until your triceps are pressed against your lats.
2. Hold for a count of two; then slowly return your arms to the above the head position.
Tips:
• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows. They should not be locked.
• Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.


Pull-Ins (Standard High)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Kneel down between two cable flye towers.
2. Hold the grips with your arms extended, palms facing upward.
3. Hold each arm straight out parallel to the floor.
The Movement:
1. Pull your elbows in towards your hips, while keeping your forearms pointed towards the towers .
2. Hold for a count of two; then slowly return your arms to the outstretched position.
Tips:
• Keep your wrists straight throughout the movement.
• Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.