Muscles worked: Back
You will need: A high pulley cable machine
Time to complete: 5-8 minutes
Basic Movement:
- Start standing tall in front of high pulley with straight bar attachment.
- Reach up and place hands on bar slightly wider than shoulder width; roll shoulders back once to insure your shoulder blades are tucked.
- Keeping arms straight, contract the upper back and slowly pull the bar down toward your thighs, hold one count.
- Release the contraction slightly, keeping some tension in the back) to raise arms and return bar to the starting position.
SET variations:
(note, establish the heaviest weight at which you can do 12 sets to achieve failure)
Regular Set:
3 sets @ 12, 12, then 10 reps – each using the weight established above; rest 30 seconds between each set
Drop Set:
12 reps at heaviest weight possible for you
12 reps at 20% lighter weight
12 reps at another 20% lighter weight (40% lighter than original starting point)
As many reps as you can (to failure) using lightest weight at 60-70% lighter than your heaviest weight
Triangle:
15 reps at 40% lighter
12 reps at 20% lighter
10 reps at heaviest weight
12 reps at 20% lighter
15 reps at 40% lighter
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