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2002/05/16, 07:13 PM
SEATED CABLE ROW
Movement Execution:
1. This movement is performed using a seated cable or pulley machine.
2. Have a seat on the seat provided. Place your feet on the foot placings keeping your knees slightly bent.
3. Grasp the pulley or handles with your body fully extended forward. Be sure to keep your back flat not arched or hunched. Now, keeping your knees bent, pull the handles in to your stomach. Simultaneously, straighten out your back. Once your back is at 90 degrees to the ground, do not move it any further back. However, complete pulling the pulley into your stomach. During the entire pahse of this exercise, keep your elbows at your sides and your knees bent. Pause and contract.
4. Slowly release the weight to a fully extended starting position, repeat the movement.
Helpfull Hint:
This is a great movement for targeting your lower back muscle as well as your outer back muscles. In this exercise, be sure not to swing the weight back or straighten out your back past 90 degrees. Also, when bringing the wieght in, aim towards your stomach area, not higher. When releasing the weight back to starting position, be sure to get a full stretch.This is another great exercise once performed correctly. Good Luck!
WIDE-GRIP CHINS TO THE FRONT
Here we widen the upper back and create a full sweep in the lats. Again another tool in creating a barn door back Chinning yourself forward allows you to cheat a little more than Behind the neck pull-ups, so you can rack out more reps this way.
Implementation: (A) Hold on to a chinning bar with an overhand grip, hands wider than shoulder width.
(B) Hang from the bar, then pull yourself up, trying to get your chin above the bar and if possible your chest. At the top of the exercise, pause for a second, then lower yourself back to the starting position under control.
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**_Robert_**
Pain is temporary; glory is forever!
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