Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Hourglass Back Workout

Lifting grips DC: MOLLIE
Hourglass Back Workout
1 hour 15 mins

chasing that hourglass figure, this back workout focuses on building your lateral muscles to create the illusion of a smaller waist

67891818d80d6a3e12bc88da

Play Button
Pull Up - Band Assist
 sets
 kg
 reps 
 rest
Notes
66531e692effca83e03e51d0
Bodyweight
Pull Up - Band Assist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use bands for assistance, pull chin over bar. Mistakes: Relying too much on bands, not using full range of motion.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Pull Up - Band Assist muscle groups
Play Button
BB Bent Over Row
 sets
 kg
 reps 
 rest
Notes
66531e4f8f327fb7c4ae9def
Barbell
BB Bent Over Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back straight, pull bar to waist. Mistakes: Rounding back, jerking bar.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
BB Bent Over Row muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
6450fd9465e2490f2e223474
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly retract to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Isolated muscle groups
Play Button
Single Arm Seated Lat Pulldown
 sets
 kg
 reps 
 rest
Notes
6650995dafcd84b739a1c9b9
Cable
Single Arm Seated Lat Pulldown
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull to chest, control movement. Avoid using momentum and incomplete range.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Shoulders
Single Arm Seated Lat Pulldown muscle groups
66531e692effca83e03e51d0
66531e692effca83e03e51d0
Pull Up - Band Assist
Pull Up - Band Assist
3
3
1
3
m 
0
s
 rest
66531e4f8f327fb7c4ae9def
66531e4f8f327fb7c4ae9def
BB Bent Over Row
BB Bent Over Row
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
6450fd9465e2490f2e223474
6450fd9465e2490f2e223474
Seated Cable Row
Seated Cable Row - Pin loaded - Isolated
3
3
1
3
m 
0
s
 rest
6650995dafcd84b739a1c9b9
6650995dafcd84b739a1c9b9
Single Arm Seated Lat Pulldown
Single Arm Seated Lat Pulldown
3
3
1
3
m 
0
s
 rest
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