Rhomboids

Lat Pull Down

Body Position: 
Sit down with knees at 90˚, push out chest so that back is straight and hips are at 90˚. Grab handle with both hands, palms facing down. Keep the elbows close to the body and pull weight down until bar reaches chest. Slowly return to starting position.
Positions: 
Sit down with knees and hips at 90˚, push out chest.
Keep the elbows close to the body and pull weight down until bar reaches chest.

Pectoral Flys

Body Position: 
Lay down on the bench, feet are flat on the floor and press them into the ground through the heels. Dumbbell in each hand, arms are stretched out all the way, and shoulder is at 90˚. Now, with arms remaining straight, move dumbbells inside until both dumbbells touch each other; arms are perpendicular to the ground.
Positions: 
Lay down on bench, arms are stretched out all the way, and shoulder is at 90˚.
Move dumbbells inside until both dumbbells touch each other.

Seated Row

Body Position: 
Sit down on the bench with knees slightly bend, push out chest so that back is straight. Lean forward and grab handle with both hands, palms facing inwards. Keep the elbows close to the body and pull weight between belly button and chest while the back remains straight until handle is close to body. Motion stops when upper body reaches 90˚. Slowly release handle until starting position is reached and repeat.
Positions: 
Sit down on bench with knees slightly bend, push out chest
Keep elbows close to the body and pull weight between belly button and chest

Horizontal Pull-Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Grab an overhead bar and make sure elbows are straight.
Pull body weight up so that chin gets over the bar.

Jump Pull Ups

Prerequisites: 
Squat, Pull-Up
Body Position: 
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.
Video: 

Chin Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Video: 

Hugging Upper-Back Stretch

Proper Technique: 
Stand while bringing the arms as far as possible across the body and hugging the torso as tightly as flexibility will allow. Attempt to bring elbows in front of body closer together and raise them slightly toward the neck.
Positions: 
Bring arms as far as possible across the body and hugg torso tight.
Frontal View

Push Press

Body Position: 
Position bar on top of chest, elbows high facing forward. Retract head back slightly. Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Push head through arms so that weight is over shoulders. Return to chest and repeat.
Positions: 
Video: 
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