Pull Up (Sup Grip)

KEY COACHING POINTS:

  • Keep your core strong

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Pull Up (Pro Grip)

KEY COACHING POINTS:

  • Keep your core strong

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Pull Up (Neutral Grip)

KEY COACHING POINTS:

  • Keep your core strong

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull your chest towards the bar to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Bent Over Single Arm Dumbbell Row

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Bent Over Single Arm Dumbbell Row (Sup Grip)

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • With a supinated grip, pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Incline Single Arm Dumbbell Row

Key Coaching Points:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi

Cable pull down (pro grip)

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Machine row

Key Coaching Points:

  • Keep your core strong and your spine neutral

  • Start the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till you have achieved full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Machine pull down

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

T-bar row

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

T-bar row (pro-grip)

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Kneeling single arm cable row

Key Coaching Points:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Kneeling V-Grip cable row

 KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Start the movement by contracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till you have achieved full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Latissimus dorsi.gif

Cable straight arm pull downs

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus

  • Pull the weight towards your lower abdominal whilst keeping your arms straight

  • Keep the muscles under tension the entire time 

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength single arm pull down

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades back, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull the weight till you have achieved full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength row

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Start the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till you have achieved full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength single arm row

Key Coaching Points:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

  • Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength pull down

KEY COACHING POINTS:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

  • Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent over single arm long bar row

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Pull the weight till your elbow is as far back as it can get, this way you can achieve a full retraction of your shoulder blades

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent over long bar row

KEY COACHING POINTS:

  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

  • Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI