CABLES GIVE THE BENEFIT OF speed — handles and weight selection are very easy to change — and provide continuous tension on your muscles.
>> The pulldown-to-front and standing pulldown compound set is configured to take advantage of the slightly easier second exercise. Once you tire on the seated pulldown, you put your body in a better leverage situation by standing, giving you the ability to power out some reps before your lats give out.
>> For the standing pulldown, if you have trouble getting to failure, try this trick — when you get to 12 reps, increase the weight and continue repping.
INCLINE CABLE ROW
START: Place an incline bench so that the higher end is near the low pulley. Set the angle at about 30–45 degrees. Grasp the rope attachment with both hands facing in and sit facing the weight stack, leaning forward against the angled bench. Keep your chest up with a slight arch in your back, and let the rope pull your shoulder blades forward into stretch.
Move: Pull on the rope, moving your elbows straight back. Pinch your shoulder blades together as your hands move out to your sides, contract your lats briefly at the end of the move, and return to the start.
STANDING PULLDOWN
START: Standing puts you in a stronger position, so you can continue lifting despite being fatigued from the seated pulldowns. Grasp a long pulldown handle about 4 inches wider than shoulder-width with an overhand grip. Bend your knees slightly, keep your back arched and chest up, and press your lower thighs, just above the knees, into the padded seat for stability.
MOVE: Lean back about 10 degrees and slowly pull the bar toward your mid-chest. As you reverse the movement, concentrate on making your back do the work. Stretch your lats at the top and pull again.
ONE-ARM CABLE ROW
START: Grasp a D-handle on a low pulley with your palm facing your body. Grasp the support bar with your free hand to stabilise yourself and lean forward about 45 degrees.
Use a split stance: the foot of the side you’re working should be back while the other is forward. Keep your chest up, shoulders squared and a slight arch in your back.
Move: Pull the handle into the side of your waist until your elbow is past your body. When you return to the starting position, go for a deep stretch.
>> The pulldown-to-front and standing pulldown compound set is configured to take advantage of the slightly easier second exercise. Once you tire on the seated pulldown, you put your body in a better leverage situation by standing, giving you the ability to power out some reps before your lats give out.
>> For the standing pulldown, if you have trouble getting to failure, try this trick — when you get to 12 reps, increase the weight and continue repping.
INCLINE CABLE ROW
START: Place an incline bench so that the higher end is near the low pulley. Set the angle at about 30–45 degrees. Grasp the rope attachment with both hands facing in and sit facing the weight stack, leaning forward against the angled bench. Keep your chest up with a slight arch in your back, and let the rope pull your shoulder blades forward into stretch.
Move: Pull on the rope, moving your elbows straight back. Pinch your shoulder blades together as your hands move out to your sides, contract your lats briefly at the end of the move, and return to the start.
STANDING PULLDOWN
START: Standing puts you in a stronger position, so you can continue lifting despite being fatigued from the seated pulldowns. Grasp a long pulldown handle about 4 inches wider than shoulder-width with an overhand grip. Bend your knees slightly, keep your back arched and chest up, and press your lower thighs, just above the knees, into the padded seat for stability.
MOVE: Lean back about 10 degrees and slowly pull the bar toward your mid-chest. As you reverse the movement, concentrate on making your back do the work. Stretch your lats at the top and pull again.
ONE-ARM CABLE ROW
START: Grasp a D-handle on a low pulley with your palm facing your body. Grasp the support bar with your free hand to stabilise yourself and lean forward about 45 degrees.
Use a split stance: the foot of the side you’re working should be back while the other is forward. Keep your chest up, shoulders squared and a slight arch in your back.
Move: Pull the handle into the side of your waist until your elbow is past your body. When you return to the starting position, go for a deep stretch.
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