Today we will
train your back muscles and shoulders. Use the following
exercises during Monday’s routine.
BACK
- Wide Grip Pull Downs
Instructions: Sit on cable pull down machine facing the bar. Set
the knee-pad gently on the top of the lower thighs for support. Use
an overhand grip to grab the bar at approximately twice your shoulders
width apart. Make sure it feels comfortable. Then, with a controlled
motion pull the bar down towards your chin or the upper part of your
chest (just below your collar bone). Hold for a count of one and
return to starting position and repeat. Keep your torso as steady
as possible to help focus resistance on the back muscle.
BACK
- Seated Cable Rows
Instructions: Sit on a cable row machine facing the bar. Feet should
rest on the foot-pad in front of the seat using a narrow stance.
Bend forward, grab the bar, and use the handles that allow your palms
to face each other. Sit up straight and keep your body steady. Bend
slightly forward with your back straight and arms extended forward.
This will be the starting position. Next, pull the handles to your
middle chest and slightly arch your back at the end position. Hold
for the count of one and return to an extended position and repeat.
