268 Weight Lifting Techniques
Back
Curl Grip
Pulldowns- Sit with back flat, arms extended.
Grab pulldown bar using underhand
curl grip. - Keep hands a shoulder width apart,
pull bar down until it touches top of
chest. Let bar follow elbows. Do not
swing or rock lower back during
movement. - Pause. Return to starting position
and repeat. - Exhale pulling down, inhale
returning up.
Reverse
Barbell
Rows- Start by standing with barbell 4-6
inches in front of you on floor. - Grab bar using an underhand grip.
Hands shoulder width apart, head
supported by resting it against a
padded bench. - Knees slightly bent, lift bar off floor
at arms length, a few inches from
floor. - Slowly pull elbows back and
slightly out, lifting bar until it reaches
upper abdomen. - Pause, Return to starting position.
- Repeat steps 4,5.
- Exhale when raising barbell, inhale
when lowering barbell.
Lat
Pulldowns- Hold special handles so that your
palms are facing each other. Fully
extend arms and stretch your back. - Begin pulldown by bringing elbows
down to your sides until the bar
touches your upper chest.
NOTE: Do not swing or rock your
lower back to begin or complete this
lift. - Pause., then return to starting
position with a smooth and controlled
motion. - Repeat steps 2, 3,. Exhale while
pulling, inhale while raising weight.
Exercise Instruction Diagram