Mental Notes & Random Musings

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. ...

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...

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...

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...

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.

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. ...

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...

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.

Pullin (Cable Overhead) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Teres major and minor Starting Position: 1. Stand between two cable adjustable parts of a cable tower. 2. Hold the cables with the ball stops in your hands. 3. Hold each arm slightly bent above your head with your hands touching. The Movement: 1. Keeping your arms straight, pull the cables downward to your sides until your triceps are pressed against your lats. 2. Hold for a count of two; then slowly return your arms to the above the head position. Tips: • Keep your wrists straight throughout the movement. • Allow a very slight bend in the elbows. They should not be locked. • Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.

Pullin (Cable Behind the Back) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Teres major and minor Starting Position: 1. Stand between two cable flye towers. 2. Hold the grips with your arms extended, palms facing downwards. 3. Hold each arm straight out parallel to the floor. The Movement: 1. Keeping your arms straight, pull the grips down down until your hands almost reach each other behind your back. 2. Hold for a count of two; then slowly return your arms to the outstretched position. Tips: • Keep your wrists straight throughout the movement. • Allow a very slight bend in the elbows. They should not be locked. • Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.

Row (Indy Arm Seated Low Cable) 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 grips 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 each grip individually towards you until it touches your lower rib / upper abdomen region. Leave the other hand outstretched. 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 tha...

Pull-down (Machine) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips of the seated pull down machine with your palms facing forward. 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 down towards your shoulders with your elbows extended outward, 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.. Variations: Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the ...

Row (Seated Low Machine) 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 each other. 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 rib cage. 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 back excessively. • Inhale at the start of the movement; then hold your...

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.

Row (Single Arm Standing Dumbbell) 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 forehead 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.

Row (Both Arm Bent Over Dumbbell) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place two dumbbells of equal weight 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 dumbbells with an overhand grip that is slightly wider than shoulder-width apart. 4. Lift the dumbbells 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 dumbbells towards your armpits until it just touches the lower part of your rib cage. 2. Hold this position for a count of one; then slowly lower the dumbbells to the starting position. Tips: • As you pull the dumbbells up, squeeze your shoulder blades together and keep your elbows directly above your hands. • Keep your back flat throughout the movement - do not round ...

Row (Smith-Machine Bent Over) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place the bar of the Smith Machine to it's lowest position. 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. • ...

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...