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Cables
Lat Pull-Down
Preparation
Grasp cable bar with wide grip. Sit with thighs under supports.
Execution
Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
Lat V-Bar Pull-Down
Preparation
Grasp cable v-bar with narrow grip. Sit with thighs under supports.
Execution
Pull down cable v-bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
Seated Cable Row
Preparation
Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.
Execution
Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.
Lat Pull-Over Bar
Preparation
Face high pulley and grasp revolving cable attachment with arm slightly bent. Place one foot slightly back and bend over at hip until shoulder is fully flexed (upper arms at sides of head).
Execution
With elbows fixed approximately 30°, pull cable attachment down until upper arms are to sides. Return attachment overhead. Repeat.
Machines
Hammer Strength Plated-loaded High Row
Preparation
Sit on seat and position chest against pad. Grasp lever handles with overhand grip.
Execution
Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Assisted Pull-Up Wide Grip
Preparation
Step up and grasp bar with wide overhand grip. Kneel on padded platform and lower body down with arm extended.
Execution
Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat.
Dumbbell Barbell Cable
Dumbbell Single Arm Bent-Over Row
Preparation
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Execution
Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Barbell Bent-Over Row
Preparation
Bend knees slightly and bend over bar with back straight. Grasp bar with underhand grip.
Execution
Pull bar to waist. Return until arms are extended and shoulders are stretched downward. Repeat.
Cable Single Arm Row
Preparation
Grasp cable stirrup. Step back away from pulley, with foot on same side as exercising arm, positioned out to side well behind forward foot. Bend over with hand on nearby bar or above knee for support. Keep back straight and knees slightly bent. Allow shoulder with stirrup to be pulled forward.
Execution
Pull cable attachment to side of torso, pulling shoulder back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.
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