An introduction to back specific training.
Use the teaching points as a guide to help you.
Complete 15 reps of each exercise.
3 sets in total.
| Exercise | Teaching Points | Reps |
|---|---|---|
| Lat Pull Down | • Sit down facing the machine and reach up to the bar • Wrap your hands around the making sure that both hands are in the same position at each end of the bar • Sit tall with a straight back and pull the bar down to your chest • Take your elbows wide taking care to keep them in line with your body • Slowly control the bar back up until your arms are straight • Repeat | x 15 |
| Seated Row | • Sit down facing the machine, feet on the foot rest with soft knees • Grab the bars and sit tall, shoulders back and engage your core • Pull the bar into your chest, keeping your elbows close to your body as you pull them back • Slowly control the bar back as you lower the weight • Repeat | x 15 |
| Bent Over Row | • Position yourself with a wide stance, knees bent and hips flexed forwards • Hold the barbell with straight arms, at around knee level with the hands just wider than your knees on the bar, palms facing down • Keep the back still as you pull the bar in, towards your stomach • Return the bar back to the starting position, maintaining control throughout | x 15 |
| Single Arm Row | • Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand • Bend forward from the hips, and place the left hand on the bench • Bend so that your upper body is parallel to the floor and the head facing down • The right hand with the dumbbell should hang straight down with the palm facing the bench • Keeping the arm close to the side of your body, pull the dumbbell up to your side • After a pause, lower the weight back to the starting position • Repeat the movement until the set is finished • Switch arms and repeat | x 15 |