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Barbell Bent Over Rows |
Preparation
Choose a suitable weight for the barbell, stand with feet shoulder width apart.
Bend knees slightly and bend over bar with back straight.
Grasp bar with wide overhand grip.
Movement
Pull barbell towards your waist.
Return until arms are extended and shoulders are stretched downwards. Repeat.
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One Arm Dumbbell Rows |
Preparation
Find a suitable weight.
Place knee on a flat bench, with arm closest to the bench supporting your body as you lean forward
Grasp dumbbell with other arm.
Pull dumbbells towards your abdomen while keeping good posture.
Once the elbow is brought up past the body and contraction is made, slowly reverse the movement back to the starting position.
Place knee on a flat bench, with arm closest to the bench supporting your body as you lean forward
Grasp dumbbell with other arm.
Movement
Once the elbow is brought up past the body and contraction is made, slowly reverse the movement back to the starting position.
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| Lat pull downs |
Preparation
Grasp cable with a wide grip. sit with thighs under support.
Movement
Pull the cable bar down to upper chest. Return until arm and shoulder are fully extended.
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| Seated Cable Row |
Preparation
Sit slightly forward on seat or bench in order to grasp cable attachment.
Place feet on vertical platform. Slide hips back positioning knees with slight bend.
Movement
Pull shoulders back and push chest forward while arching back.
Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward.
All exercise should be repeated for a recommended amount of repetitions.
