             
|
Back and
Biceps
|
The most common and effective machine to use for working the Back and biceps is the Seated Cable Row.
This machine is fantastic as it focuses on every muscle the back has including...
| Muscles worked: |
• Trapezius
(The big
back
muscles)
• Posterior
Deltoid (back
of shoulder)
• Latissimus
Dorsi (Lats)
• Teres Minor & Major (Above the Lats)
• Rhomboids (smaller back muscle)
• Biceps
| Exercise Focused on – Seated Cable Row |
What's great
about this machine is it doesn’t hold you in
place with any bench, so it touches on a
free weight machine. It forces you to incorporate the use of the
abdominal muscles to hold your body still and stabilised.
Thus giving a great abs workout whilst working the Back and biceps!
Guys,
here you will create the beautiful V shape and increase the bicep
muscles.
The ladies
will create the flat, toned back. And work on the front of the arms…
Helping them tighten and become fat burning machines!
Not only will you look and feel better your posture can be returned to normal. Back pain can be cured. The overall upper body workout comes into balance.
Correct posture is a must, as always… Please follow the normal Warm Up procedure
The best idea is to have a read through the info and then watch the video, then to try yourself! Whether you’re on your own exercise equipment right now or on the computer chair in front of the computer. Get a feel for the exercise you will be performing.
This exercise is by far the best for working the back and biceps! Giving you the best ‘Bang for your buck!’
Most Home Gyms will include this machine and is a definate prerequistite when deciding.
Ok so you’re
ready to go!
Please do your warm
up, have a stretch and ensure your seat
is at the correct height… (If you have no idea what I’m
talking about please click
here!)
| Performing the Seated Cable Row |
Starting Position:
Place
your feet on
the foot pedals- Bend the knees comfortably
- Ensure your back is straight and your tummy is tight
- Lean forward and take the handle grips
- Take a deep breathe in, keep your body tight and your arms bent
- Bring the weight up to ‘Start Position’ keeping your arms straight
First Repetition:
- Ensure your back is straight (mirror glance helps if you have one)
- Squeeze your tummy and take a deep breathe in through the nose
- Bring the weight all the way to your tummy –
Breathing Out through the mouth to the
count of 1 and 2 - Squeeze the shoulder blades together as you bring the weight in
- Ease the weight back in counting 1, 2, 3 and 4, taking a deep breathe in through the nose to recover
- Do not let the weight touch by keeping the back at 90 degrees to the legs
- Repeat
Important things to remember through the set:
- Ensure your body stays at 90 Degrees duing the ENTIRE set. Keep your knees bent at a comfortable postion
- Continue to count 1 and 2 as you lift the weight up towards your body
- Breathe out through the mouth during the lifting phase
- Keep your back straight and squeeze your shoulder blades together as you lift the weight
- As you release the weight back down count 1, 2, 3 and 4 use a slow and controlled movement, don't rush!
- Breathe in through the nose as your release the weight
Together we will build the best gym program
As
you read through the website I ask you to open your mind and suck in
the information, for now. Soon it will get very practical and you will
build your very own program.
| Other Back and Biceps Exercises that are highly beneficial: |
- Lat Pulldown
- Assisted
Chin-up Machine
- Supported
Row
Health
Club Vs
Home Gym?
A
question many ponder… I have experienced both and have the positives
and negatives for you to ensure you make the right decision based on
your needs…
Take your time to
check out all the facts to help you make an educated
decision for your needs.
| Looking
for Quality Home Gyms? |
Looking
to pick up a good quality Back and biceps Home
Gym?
Check out my
reviews and recommendations on good quality Home Gyms.
Budget
Mid-Range
State-of-the-art
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