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1.
Stand with feet shoulder width apart. 2. Grip the
barbell firmly in both hands and stand with knees unlocked.
3. Keep the body straight when holding the barbell and preparing
for the lift. 4. Keep your head facing forward and
lift the barbell up to your chest area. |
1.
Place the whole of your left lower leg on a bench leaving a dumbbell
by the right side of it. 2. Place your left hand
on the bench for support. 3. Alter the positioning
of the elbow in order to make your upper body parallel with the
bench. 4. Grab the dumbbell with your right hand.
5. Pull the dumbbell up until it reaches your hip.
6. Make sure the move is slow and controlled. 7.
Do not twist your body as you raise the weight. If you find you
are use a lower weight. |
1.
Sit down in front of the pull down apparatus. 2.
Make sure the cable pulls down vertically. 3.
Place your knees under the bar in front of you for support. 4.
Make sure the bar is set at the correct height for your legs.
5. Look forward throughout the move. 6.
Slowly pull the bar down to your upper chest area. |
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5.
Hold the barbell to your chest for the count of two then using
a slow and controlled movement bring the barbell back to
position one and repeat. |
8.
Your supporting arm should be straight throughout the whole move
until you return the weight to its former position. 9.
When the weight reaches your hip hold the dumbbell for the count
of two then return your arm to its extended position slowly.
10. Perform the move on the opposite side of the bench
to work your other side. |
7.
When you are pulling down lean back slightly but never use the
base of your back to pull. 8. Hold the pull down
position for a few seconds and then slowly return the bar in a
controlled manner. 9. Keep your arms taught when
your arms are extended. |
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