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Seated
Row - machine
- Adjust seat so that your arms reach straight out from the shoulder. Keep chest
against pad and sit up straight.
- Before pulling weight, begin by squeezing your shoulder blades together and sticking out
your chest
- Bend your elbows until they reach 90 degrees. Make sure your elbows do not
move behind your body.
- Return weight by straightening arms. Do not let back round.
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Seated
Row - cable
- Sit facing pulley machine. Line up pulley handle with chest. (sit on bench
ball if necessary to line up with handle)
- Row the handle by pulling shoulder blades together, and, finally, flexing
your elbow, in that order.
- Squeeze your shoulder blades and stick your chest out
- Do Not Allow body to bend forward. Keep back straight
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Bent
Over Row - dumbbell
- Kneel over bench and place opposite hand on the bench. Keep your back straight.
- Lift the dumbbell up by first pulling your shoulder blade and flexing your elbow.
- Keep elbow very close to your side at hip level at the top of your movement.
- Squeeze your shoulder blades together.
- Do Not Swing dumbbell or twist torso.
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Prone
Fly
- Kneel behind swiss ball and lie chest on ball. (can stand in lunge, lean forward)
- Straighten arms out to your side. (don't lift arms too high)
- Raise arms up slowly and squeeze shoulder blades together.
- Lower arms back to sides.
- Do with or without dumbbells.
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Pullover
- Lie on back on a flat bench with feet up.
- Hold one dumbbell with both hands around the plate portion on one end.
- Begin with arms extended, elbows slightly bent and facing out, with db over sternum.
- Lower upper arms toward your head.
- When the db is at the same level as the bench and slightly behind your head, return it
to the starting postion.
- Do Not Allow back to arch, or db to lower below ear level.
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