Mental Notes & Random Musings

Pulldown (Cable Narrow Grip) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips, with your palms of your hands facing each other. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement - extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscle...

Upright Row (Cable Standard) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the cable bar with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Row (Cable Low) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your bac...

Pulldown (Cable Wide Grip) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement and extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work do...

Upright Row (Cable Indy Arm) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Pulldown (Cable Narrow Grip) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips, with your palms of your hands facing each other. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement - extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscle...

Pulldown (Cable Wide Grip) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement and extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work do...

Shoulder Press (Cable Standing) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Stand between two evenly placed cable towers,. 2. Place your feet and knees together, grab the opposite cables in each hand holding the snap back balls or handles. The Movement: 1. Press the Cables upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the Cables slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the cables upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the cables until they touch your shoulders. Don't shorten the movement.

Deltoid Row (Cable Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excess...

Triceps Pushdown (Cable V-Bar) Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis Tricep Push Downs Using a V Bar Starting Position: 1. Attach a short, angled bar to the overhead cable of a lat machine. 2. Place your hands on the bar, palms facing downwards. 3. Bring the bar down until your elbows are at your sides and bent at  about 90°. The Movement: 1. Keeping your upper arms close to your body, press the bar down,  moving only your forearms, until your arms are fully extended. 2. Hold for a count of two; then slowly return the bar to the starting  position. Tips: • Keep your elbows fixed firmly at your sides throughout the movement. • Do not lean too far forwards. • Keep your wrists locked and your palms facing you. Variation: Short bar: You may use a short straight bar instead of the angled bar, although this  places more strain on the wrists and forearms. Using a rope: You may use a rope instead of an angled bar. Make sure th...

Fly (Cable Upper Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two low pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your face. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • You ...

Pull-down (Indy Arm Seated Cable) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips, with your palms of your hands facing each other. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the grips alternately down towards your chest until it is beside the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly at your sides and squeezing the shoulder blades together. • Do not shorten the return phase of the movement - extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights.

Triceps Extension (Cable Overhead) Target Muscles: Triceps (Especially the outer and medial heads) Starting Position: 1. Grasp both sides of a rope over your head. 2. Stand upright with your elbows bent and in front of yous. 3. Bend the working arm to 90° at the elbow. The Movement: 1. Keeping your elbow stationary, extend your arms forward until your hands are out straight in front of you. 2. Hold for a count of two; then slowly return to the starting position. Tips: 1. Extend your arms under control - do not swing it back. 2. Keep your upper arm fixed. Only your forearm moves. 3. Keep your lower back straight and still. 4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.

Fly (Cable Lower Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two overhead pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. •...

Shoulder Press (Cable Indy Arm Front) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a cable grip in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the grips forward. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the cables out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Front raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. Th...

Fly (Cable Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two mid level pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your chest. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • ...

Facepull (Cable Standard) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Grab a pair of handles attached to a single cable around chest to face level. The Movement: 1. Pull the handles directly toward your face and out until the back of your wrists are beside your face. 2. Hold for a count of two; then slowly bring the cables back to the starting position. Tips: • Make sure you do not sway backwards as you pull the cable. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Face-Pull (Cable Indy Arm) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the cables with your hands about 15 cm apart, palms facing towards your body. The cables grips should be held straight out in front of you. The Movement: 1. Pull the cables directly upwards towards your ears, bending your elbows out to the sides until the grips are beside your ears. 2. Hold for a count of two; then slowly let the grips out and back to the starting position. Tips: • Keep the grips parallel to the floor. • Make sure you do not sway backwards as pull the grips towards you. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Bring the grips back to the starting position slowly stabilizing the weigh the entire way.

Row (Cable Indy Arm High Upright) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle. 2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the handles towards you so that your hands end up next to your rib cage. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near upright position. Tips: • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Keep your legs slightly bent and still throughout the movement. • Inhale at the s...

Triceps Pushdown (Machine) Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis Starting Position: 1. Sit down at a triceps push-down machine. 2. Place your hands on the handles, palms facing downwards. 3. Bring the handles down until your elbows are at your sides and bent at  about 90°. The Movement: 1. Keeping your upper arms close to your body, press the handles down,  moving only your forearms, until your arms are fully extended. 2. Hold for a count of two; then slowly return the handles to the starting  position. Tips: • Keep your elbows fixed firmly at your sides throughout the movement. • Do not lean too far forwards. • Keep your wrists locked and your palms facing down. Variation: Parallel grip: If you hold the handles with your palms facing you, then you will work your chest a bit more than your triceps.