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CABLES GIVE THE BENEFIT OF
speed — handles and weight
selection are very easy to change — and provide continuous tension
on your muscles.
>> The pulldown-to-front and
standing pulldown compound set is configured to take advantage of
the slightly easier second exercise. Once you tire on the seated
pulldown, you put your body in a better leverage situation by
standing, giving you the ability to power out some reps before your
lats give out.
>> For the standing pulldown, if you
have trouble getting to failure, try this trick — when you get to 12
reps, increase the weight and continue repping.
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#2 |
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EXERCISE |
SETS
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REPS
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Incline Cable Row
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3
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15
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Pulldown to Front*
(compound set with)
Standing Pulldown
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2
2 |
15
To failure |
| One-Arm Cable Row |
2 |
15** |
* See exercise description on "Back
: Beginner Programme".
** Within each set, drop the weight 3 times; once after
the first 5 reps, then again after 5 more, and one more
time for the final 5 reps.
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INCLINE CABLE ROW
START: Place an incline
bench so that the higher end is near the low pulley. Set the
angle at about 30–45 degrees. Grasp the rope attachment with
both hands facing in and sit facing the weight stack,
leaning forward against the angled bench. Keep your chest up
with a slight arch in your back, and let the rope pull your
shoulder blades forward into stretch.
Move: Pull on the
rope, moving your elbows straight back. Pinch your shoulder
blades together as your hands move out to your sides,
contract your lats briefly at the end of the move, and
return to the start.
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STANDING PULLDOWN
START: Standing puts you in a
stronger position, so you can continue lifting despite being
fatigued from the seated pulldowns. Grasp a long pulldown handle
about 4 inches wider than shoulder width with an overhand grip. Bend
your knees slightly, keep your back arched and chest up, and press
your lower thighs, just above the knees, into the padded seat for
stability.
MOVE: Lean back about 10
degrees and slowly pull the bar toward your mid-chest. As you
reverse the movement, concentrate on making your back do the work.
Stretch your lats at the top and pull again.
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ONE-ARM
CABLE ROW
START:
Grasp a D-handle on a low pulley with your palm facing your
body. Grasp the support bar with your free hand to stabilise
yourself and lean forward about 45 degrees. Use a split
stance: the foot of the side you’re working should be back
while the other is forward. Keep your chest up, shoulders
squared and a slight arch in your back.
Move: Pull the handle
into the side of your waist until your elbow is past your
body. When you return to the starting position, go for a
deep stretch.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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