EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
BACK EXERCISES
BARBELL ROW
MUSCLES TRAINED
Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts
Secondary: Lats, Spinal Erectors, Biceps
TECHNIQUE CUES
-Pull to upper belly area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
LAT PULLDOWN (NEUTRAL GRIP)
MUSCLES TRAINED
Primary: Lats, Lower Traps
Secondary: Mid Traps, Rhomboids, Spinal Erectors, Rear Delts, Biceps
TECHNIQUE CUES
-Chest up, slight backward lean
-Lead the movement with the elbows
-Squeeze shoulder blades back & down
-Full stretch in the top position
LAT PULLDOWN (UNDERHAND GRIP)
MUSCLES TRAINED
Primary: Lats, Lower Traps
Secondary: Mid Traps, Rhomboids, Spinal Erectors, Rear Delts, Biceps
TECHNIQUE CUES
-Chest up, slight backward lean
-Lead the movement with the elbows
-Squeeze shoulder blades back & down
-Full stretch in the top position
LAT PULLDOWN (WIDE GRIP)
MUSCLES TRAINED
Primary: Lats, Lower Traps
Secondary: Mid Traps, Rhomboids, Spinal Erectors, Rear Delts, Biceps
TECHNIQUE CUES
-Chest up, slight backward lean
-Lead the movement with the elbows
-Squeeze shoulder blades back & down
-Full stretch in the top position
LANDMINE ROW
MUSCLES TRAINED
Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts
Secondary: Lats, Spinal Erectors, Biceps
TECHNIQUE CUES
-Pull to upper belly area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
PULL UPS (UNDERHAND)
MUSCLES TRAINED
Primary: Lats
Secondary: Lower-Traps, Mid-Traps, Rhomboids, Biceps
TECHNIQUE CUES
-Shoulder width grip
-Touch the bar to the body
-Lower under control
-Dead hang in bottom position
SEATED CABLE ROW
MUSCLES TRAINED
Primary: Mid-Traps, Lower-Traps, Rhomboids, Lats
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Tall posture
-Pull to lower chest area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
SINGLE-ARM LAT PULLDOWN (NEUTRAL GRIP)
MUSCLES TRAINED
Primary: Lats, Mid-Traps, Lower-Traps, Rhomboids
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Pull from the elbow
-Allow some rotation while pulling
-Full stretch in the end (lengthened) range
SINGLE ARM DUMBBELL ROW
MUSCLES TRAINED
Primary: Mid-Traps, Lower-Traps, Rhomboids, Lats
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Pull from the elbow
-Allow protraction of the shoulder blad in bottom position
-Allow some rotation while pulling