W3.CSS

Beginner


Smith Machine One Arm Row

Main Muscle group: upper back
Secondary muscle(s): biceps, lats, shoulders
Equipment required: machine
Experience level: beginner
Instructions:
i. Set up for the smith machine one arm row by dropping the bar to the lowest setting and adding the weight you want to use.
ii. Stand on the left hand side of the bar at a 90 degree angle.
iii. Bend at the knees slightly, keep your back straight and bend down and grasp the bar with your right hand. Rest your left and on your left thigh for support.
iv. Stand up slightly to take the weight off the machine. Keeping your eyes facing forwards and head up, slowly pull the bar up as far as possible.
v. Pause, and then slowly lower the weight back to starting position.
vi. Repeat for desired reps and then repeat for your other arm.

Seated Cable Row

Main Muscle group: upper back
Secondary muscle(s): biceps, lats, shoulders
Equipment required: cable
Experience level: beginner
Instructions:
i. Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.
ii. Grasp the bar with a neutral grip (palms facing in).
iii. Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
iv. Keeping your body in position, pull the handle into your stomach.
v. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
vi. Repeat for desired reps.



Wide Grip Lat Pull Down

Main Muscle group: Lats
Secondary muscle(s): abs, biceps, shoulders, upper back
Equipment required: cable
Experience level: beginner
Instructions:
i. Attach a wide grip handle to the lat pulldown machine and assume a seated position.
ii. Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
iii. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
iv. Repeat for the desired number of repetitions.

Bent Over Row

Main Muscle group: upper back
Secondary muscle(s): biceps, lats, shoulders, abs, lower back
Equipment required: barbell
Experience level: beginner
Instructions:
i. Assume a standing position while holding the bar using a double overhand grip.
ii. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
iii. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
iv. Repeat for the desired number of repetitions.