CHIN UP

Exercise Execution:

  • Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip.
  • Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
  • Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.

Potential Alternative Exercises:

HI ROW MACHINE

Exercise Execution:Set the seat to the required position to support your legs.Grasp the handle with a pronated grip (double overhand) and sit down into the seat.Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.Pull the handle towards your body until the elbows are in line with your

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LAT PULLDOWN MACHINE

Exercise Execution:Set the seat to the required position to support your legs.Grasp the handle with a pronated grip (double overhand) and sit down into the seat.Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.Pull the handle towards your body until the elbows are in line with your

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ASSISTED PULLUP

Exercise Execution:Set the weight the the required resistance to assist your lift.Grasp the handle with a supinated grip (double underhand) and place your knees on the pad bringing it to the bottom position of the lift.Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.Pull the handle towards

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CHEST SUPPORTED DUMBBELL ROW – HIP

Exercise Execution:Position an adjustable incline bench at 45 degrees and lie prone on the bench.Grab a dumbbell in each hand utilizing a neutral grip and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.Pull the dumbbells towards your body until the elbows are at (or just past) the

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CLOSE GRIP LAT PULLDOWN

Exercise Execution:Attach a close grip handle to the lat pulldown machine and assume a seated position.Grasp the handle with a pronated grip (double underhand) at shoulder width.Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.Pull the handle towards your body until the elbows are in line with

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