tips. Lets look at why the lat pulldown is a must have in any back day routine. For more workout and nutrition tips and for one-on-one online coaching follow @swolebodyrogue.
The Lat pulldown is a must have in any back day routine. When perform with control it works your entire back and even some rear delt. •
The key to making this exercise extremely effective and to get the striations(the lines in the muscle), shrug your shoulder blades up and down. The first time you do this you wont be able to lift nearly as much weight but you will feel it like never before!
, dont lock out at the top. Even when I take a quick pause in the video to show you guys the muscle I'm always keeping tension on the muscle. The longer you keep tension on the muscle the more you are maximizing the exercise. In others if it burns like a fuck, then your doing it right!
This is a great exercise for men and women. Women this is going to help you to tone up your back and give you a v-taper making your waist look smaller. With a proper workout and nutrition plan you can get a snatched waist and nice glutes. It's all science!
If you are interested, follow the link in the description or bio to get me as your coach today!
#shredded #glutes #weightlosstransformation #weightloss #gym #fitnesscoach #atlantatrainers #atltrainer #atlcoach #fitwomen #exercise #backworkout #skinnytofit
Working my way slowly to no assisted chin ups
Great work from all the kids in @_lukedc
class this evening 🏆
~ June 25th, 2019 ~
BACK DAY 🤘
I’ve been focusing more on my overall back strength with pulling movements. Something I’ve been trying to add to all my workouts, especially back day, is more time under tension in each movement. I’ve also been following a lot of @stevecook
stuff from their @fitnessculturetraining
page. -Weighted Pull Ups: 3 x AMRAP - Close Narrow Grip Pulldowns: 3 x AMRAP - Bent Over Rows: 5 x 12,10,6,6,6 (Increasing weight each time With a 2-3 count eccentric) - Rack Pulls: 4 x 10 - SUPERSET w/ Back Extensions - Cable Lat Pullovers: 4 x 10
- T-Bar Rows: 4 x 10,8,8,8
- HammerStrength Row: -Single Arm Neutral Grip -Pronated Grip 3 x 8 each way - Pullovers(same reps as before)
- Pull Ups: 3 x AMRAP (no weight)
#fitnessmotivation #fitness #fitfam #fit #gymmotivation #gymlife #backworkout #backday
BLAST OUT those shoulders, and trade em in for some boulders 🧗♀️ 💪🔥⚡️⚡️⚡️⚡️ @joesthetics
The Ultimate #sealrow
set-up hack with the @primefitnessusa
adjustable Lat pull bench, #prodigyrack
and a multi sized plyo box- brownie points for matching colors! 😜. It couldn’t get any faster or easier!!! You will thank me for this one!
Last week I realized I had a perfect solution for adding a quick bracing chest pad for standing bent rows and rear delts and I modified it this week to test out the seal row. 🙌🏻. I’ll post pics of the other set ups later- but 1st let’s celebrate the fastest seal row set up one could have without actually having the perfect bench😜! It doesn’t matter if you are in a small home studio or a big gym seal row set ups are an annoying labor of love. If you don’t have the right bench you are stealing boxes or benches and taking time to lug crap around for set up and then you have to put it all away right after.
In a small space if you set one thing up then you need to make sure it isn’t going to disrupt room for other exercises that you may have as a super set or giant set. Blah blah... it’s always worth it but I am always looking for the shortcuts.
This took literally under 30 seconds 🎉to carry the light multi plyo box and adjust the seat up higher to match my box (also you will notice I removed the leg roller pad but that was more for rear delt set up- will post later)! This is by far the fastest and easiest I have witnessed or ever put together for this exercise!
There is also an added perk with using the #primeprodigy
rack for this... there is a cable column in front of me and I could easily incorporate to add another load vector to reinforce scapular depression and challenge stabilizers.
What you can’t see in this particular set up- I am actually driving the bar into the box and shaving it as I executed reps. Great option if you want the biofeedback in order to keep bar path and tension exactly where you want it.
As they say necessity is the mother of invention!
#traininghaus #techniquehaus #rows #backday #sealrows #gymhacks #trainingbygina
Getting into the gym has not been easy, but after seeing minor results it has motivated me to continue this journey towards a “healthy lifestyle”. My Eating habits have been modified but i am not fully invested yet. What i am fully invested in , is making sure i am in the gym every single day of the week. I have a goal & i will accomplish it. #fitness #beginnerworkout #backday
Definitely gonna try this next time I'm in the gym 😂 . ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
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