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The Five Types of Grips

1. Pronated

2. Supinated

3. Alternated

4. Hook

5. Neutral

 

1. Barbell Bent-Over Row

Starting Position:

·       Approach the Barbell and stand with feet at shoulder-width

·       Grip barbell with a pronated grip with hands wider than shoulder-width

·       Sink the hips as low as possible while keeping the barbell close to the shins

·       Tightly pinch the scapula and position the spine as straight as possible

·       Flex the torso forward so that it is slightly above parallel to the floor

·       Allow the bar to hang with the elbows fully extended

·       Every Repetition begins from this position

Upward Movement Phase:

·       Pull the bar toward the torso while remaining rigid with a flat back

·       Knees should be slightly flexed

·       Touch the bar to the lower chest

·       Be sure not to allow the torso to move downward (bring the bar to the torso, do not bring the torso to the bar)

Downward Movement Phase:

·       Lower the bar back to the starting position

·       Be sure to maintain a flat back, rigid torso, and slightly-bent knees

Major Muscles Involved:

·       Latissimus Dorsi

·       Teres Major

·       Middle Trapezius

·       Rhomboids

·       Posterior Deltoids

 

 

2. Lat Pulldown

Starting Position:

·       Grasp the bar with a pronated grip with hands wider than shoulder width

·       Sit down and face the machine with the thighs under the pads and the feet flat on the floor

·       Fully extend the elbows

·       All repetitions begin from this position

Downward Movement Phase:

·       Pull the bar down and toward the upper chest

·       Maintain a slight backward lean and do not jerk the torso

·       Touch the bar to the upper chest

Upward Movement Phase

·       Slowly extend the elbows back to the starting position

·       The torso should never move

Major Muscles Involved:

·       Latissimus Dorsi

·       Teres Major

·       Middle Trapezius

·       Rhomboids

·       Posterior Deltoids

 

3. Seated Row Machine

Starting Position:

·       Sit up straight with torso pressed against the pad and the feet flat on the floor

·       Grasp the handles with either a pronated or neutral grip

·       The arms should be parallel to the floor

·       Fully extend the elbows

·       All repetitions begin from this position

Backward Movement Phase:

·       Pull the handles toward the chest while keeping elbows tight to the torso

·       The handles should be pulled as far back as possible

·       Maintain contact between the torso and the pad at all times

Forward Movement Phase:

·       Allow the handles to slowly fall back to the starting position

·       The torso must remain in contact with the pad

Major Muscles Involved:

·       Latissimus Dorsi

·       Teres Major

·       Middle Trapezius

·       Rhomboids

·       Posterior Deltoids

 

4. Pulley Seated Row

Starting Position:

·       Sit on the seat pad (or floor) and place the feet on the foot supports

·       Grasp the handle with either a pronated or neutral grip

·       Sit up straight with the torso perpendicular to the floor with the knees slightly bent

·       Fully extend the elbows so the arms are parallel to the floor

·       All repetitions begin from this position

Backward Movement Phase:

·       Pull the handles toward the abdomen while maintaining erect posture with no swaying

·       Touch the handle to the abdomen

Forward Movement Phase:

·       Allow the elbows to slowly extend back to the starting position

·       Be sure to maintain upright posture

Major Muscles Involved:

·       Latissimus Dorsi

·       Teres Major

·       Middle Trapezius

·       Rhomboids

·       Posterior Deltoids