Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: Upright row with dumbbells
Up Next in WEEK 1 DAY 2 - UPPER BODY
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LAT PULLDOWN (4X12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
Beginner: 5-30lbs
Intermediate: 35-60lbs
Advanced: 65-90lbs -
W1/D2: WARMUP
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BARBELL BENT OVER ROW (4X10)
Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-45...
