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Pull day

6808a773658004192f845338

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

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

64f7169eb278972a21fe652c

Dumbbell

Bicep Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides, palms facing forward.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

634a62185cb8ac06f7e9264b

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Lat Pull Down