Mental Notes & Random Musings

Deltoid Row (Machine 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 row machine and place your chest against the pad. Grasp the handles palms facing down in a wide grip. 2. Maintain 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 until it grips are beside your chest. 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 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 excessively. • Inhale at the start of ...

Chins (Pull-Ups or Chin-Ups) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms Starting Position: 1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards. 2. Your arms should be fully extended and your ankles crossed. The Movement: 1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest. 2. Pause for a second or two; then slowly lower back to the starting position. Tips: • Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles. • Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back. • Ensure your trunk and thighs maintain a straight line. • Do not shorten the return phase of the movement - extend your arms fully. Variations: Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. ...

Upright Row (Barbell Standing) 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.

Row (Barbell Bent Over) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place the bar on the floor in front of you. 2. Stand with your feet parallel and shoulder ­width apart. 3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended. The Movement: 1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage. 2. Hold this position for a count of one; then slowly lower the bar to the starting position. Tips: • As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands. • Keep your back flat throughout the movement - do not round your back or you risk injury. • Keep your torso still - it...

Shoulder Press (Dumbbell Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells 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 dumbbells slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the bar 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 dumbbells until they touch your shoulders. Don't shorten the movement.

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...

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...

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.

Row (Single Arm Kneeling) Target Muscles: Latissimus dorsi, trapezius, rhomboids, Infraspinatus, Teres major and minor, Biceps, Posterior deltoids Starting Position: 1. Hold a dumbbell in your right hand, palm facing your body. 2. Bend forwards from the hips, placing your left hand and knee on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended. The Movement: 1. Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body. 2. Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended. 3. After completing the required number of repetitions, perform the exercise with your left arm. Tips: • Keep your lower back flat and still- do not twist your trunk. • Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

Lateral Raise (Dumbbell Seated) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart, or sit on a bench. 2. Hold a dumbbell 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 dumbbells out to the sides. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. 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 dumbbells out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand ...

Chins (Pull-Ups or Chin-Ups) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms Starting Position: 1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards. 2. Your arms should be fully extended and your ankles crossed. The Movement: 1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest. 2. Pause for a second or two; then slowly lower back to the starting position. Tips: • Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles. • Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back. • Ensure your trunk and thighs maintain a straight line. • Do not shorten the return phase of the movement - extend your arms fully. Variations: Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. ...

Shoulder Press (Machine Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit at a shoulder press machine 2. Place your hands on the handles with a shoulder width grip. The Movement: 1. Press the handles upwards, straightening your arms but do not lock out your elbows. Hold momentarily. 2. Lower the handles 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. • Don't shorten the movement.

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...

Shoulder Press (Barbell / Smith-Machine Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)  Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold an evenly weighted barbell, hands facing forwards, level with your shoulders. The Movement: 1. Press the barbell upwards until your elbows are nearly straightened. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the barbell slowly back to the starting position. Tips: • Keep your torso upright. Don't lean backwards or arch your spine as you press the bar 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 barbell until it touches your shoulders. Don't shorten the movement.

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.

Pull-Ins (Standard High) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Teres major and minor Starting Position: 1. Kneel down between two cable flye towers. 2. Hold the grips with your arms extended, palms facing upward. 3. Hold each arm straight out parallel to the floor. The Movement: 1. Pull your elbows in towards your hips, while keeping your forearms pointed towards the towers . 2. Hold for a count of two; then slowly return your arms to the outstretched position. Tips: • Keep your wrists straight throughout the movement. • Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.