Wednesday - Back Day!

January 4, 2017

Aside from Leg Day, back is for sure one of my favorite workout days! assisted_pull_up1.jpg
Assisted Pull ups:
  1. Securely set the pin on the desired weight.
  2. Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  3. Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
  4. Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.single-arm-cable-row.jpg
One Arm Cable Row:
  1. Set up for the standing one arm cable row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight.
  2. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand.
  3. Take the weight off the stack and bend at the knees slightly. Put your left hand on your left thigh for stability.
  4. Starting with an overhand position, begin pulling your arm in towards your side.
  5. As you're pulling the weight, twist at the wrist to form a neutral grip (palms facing in).
  6. Pull your arm in as far a possible and squeeze through the shoulder blades.
  7. Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  8. Repeat on the opposite arm.
lat_pull-down.jpg
Lat Pulldown:
  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2.Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  1. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  2. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.no-crunch-01_0.jpg

Dumbbell Romanian Deadlift:
  1. Put a pair of dumbbells on the ground in front of you horizontally and grasp the dumbbells with an overhand, shoulder width grip. You should be standing with a shoulder width or slightly narrower stance.
  2. Bend your knees slightly, keeping your hips and back straight and lift the weight straight up concentrating on using your hips as you stand.
  3. When standing, the weights should be resting against your thighs. This is the starting position.
  4. Lower the dumbbells by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the dumbbells to a position just below your knees rather than all the way to the floor. Your back should be straight and nearly parallel to the floor at the lowest position.
  5. Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the weight straight up. Concentrate on using your hips and legs as you stand.
  6. Repeat for the recommended amount of repetitions.

31.-bentover-reverse-flye-30-best-shoulder-exercises-of-all-time-shoulders.jpg
Standing Reverse Dumbbell Fly:
  1. Grasp dumbbells, place feet shoulder width apart, flex knees and hips to lean forward. Keep back straight. Hold dumbbells below chest and keep arms slightly flexed.
2. Raise arms to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to body and elbows pointing up. Return and repeat. 1312-strong-wo-a-02.jpg
One Arm Row Off Bench:
  1. Choose a flat bench and place a dumbbell on each side of it.
  2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  6. Repeat the movement for the specified amount of repetitions.
  7. Switch sides and repeat again with the other arm.



Post a Comment

Latest Instagrams

© Nina Talks. Design by FCD.