Grab the lat pulldown bar with an overhand grip, hands about shoulder-width apart, sitting with your thighs secured under the pads. Pull the bar down toward your upper chest, driving your elbows down and squeezing your lats at the bottom, then slowly extend your arms back to starting position! Keep your core engaged, chest up, and avoid leaning back or using momentum throughout the movement.
Weight Recommendation:
Beginner: 30-50lbs
Intermediate: 60-100lbs
Advanced: 110-160+lbs
Up Next in WEEK 2 DAY 3: BACK & BICEPS
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SEATED CABLE ROW (3x10)
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-130... -
SINGLE-ARM DUMBBELL ROW (3x10) PER SIDE
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-12lbs
Intermed... -
CABLE FACE PULL (3x15)
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: you can also use a band ...
