Exercise 1: Lat Pull Down
Target Muscles: The lat pull down primarily targets the latissimus dorsi, the broadest muscle of the back, which gives you that coveted V-shape. Additionally, it engages the biceps, rear deltoids, and various stabiliser muscles in the shoulders and upper back.
Technique: Sit down at the lat pull down machine with your knees firmly secured under the pads. Grab the bar with a wide, overhand grip, slightly wider than shoulder-width apart. Pull the bar down towards your chest while keeping your chest up and your shoulders back. Pause briefly at the bottom, then slowly release the bar back to the starting position.
Repetitions and Sets: Aim for 3 sets of 10-12 repetitions, ensuring that the weight you choose allows you to maintain proper form throughout each set.
Exercise 2: Seated Row
Target Muscles: The seated row primarily targets the middle and lower trapezius muscles, rhomboids, and rear deltoids, helping to improve posture and strengthen the muscles responsible for pulling movements.
Technique: Sit down at the seated row machine with your feet firmly planted on the footrests. Grasp the handles with an overhand grip, keeping your back straight and chest up. Pull the handles towards your abdomen, squeezing your shoulder blades together at the end of the movement. Slowly release the handles back to the starting position, maintaining control throughout.
Repetitions and Sets: Perform 3 sets of 10-12 repetitions, focusing on the mind-muscle connection and squeezing the back muscles with each repetition
Exercise 3: Pull Up
Target Muscles: The pull up is a compound exercise that primarily targets the latissimus dorsi, along with the biceps, rear deltoids, and various stabiliser muscles in the shoulders, upper back, and core.
Technique: Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended and your core engaged. Pull yourself up towards the bar until your chin clears it, focusing on using your back muscles to initiate and complete the movement. Lower yourself back down with control until your arms are fully extended.
Repetitions and Sets: Aim for 3 sets of as many repetitions as possible (AMRAP). If you’re unable to perform a full pull up, you can modify by using a resistance band for assistance or opting for inverted rows.
Exercise 4: Single Arm Bent Over Row
Target Muscles: The single arm bent over row primarily targets the latissimus dorsi, rhomboids, and lower traps, along with the biceps and rear deltoids. This unilateral exercise helps correct muscle imbalances and enhances stability.
Technique: Stand with your feet shoulder-width apart, place your knee on a bench, holding a dumbbell in one hand. Hinge forward at the hips, keeping your back flat and core engaged. Allow the dumbbell to hang towards the floor with your arm fully extended. Pull the dumbbell towards your hip, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the starting position with control.
Repetitions and Sets: Perform 3 sets of 10-12 repetitions per arm, focusing on maintaining proper form and control throughout the movement.
