Workout 43: Back & Abs 

Back Exercises

1.Pull-Up

  1. Securely set the pin on the desired weight. Unlike other machines, theheavier the weight you use, theeasier this exercise will be (as the weight really serves as an assist, not resistance).
  2. Stand on the platform, and grab the wide pull-up handles above your head. You can also do this on your knees.
  3. Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  4. Pull yourself up as far as possible, making sure to keep your abs are engaged and your shoulders are pressed down and back. Simultaneously try to activate yours lats. 
  5. Slowly release yourself downwards until your arms are almost straight. 
  6. Repeat for the desired amount of reps.

2.Bent Over Barbell Row

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward by bending at the waist. Ensure that you are keeping the back straight until it is almost parallel to the floor. This is your starting position.
  2. Keeping the torso stationary, lift the barbell towards your torso. Keep your elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Slowly lower the barbell to the starting position. 
  4. Repeat for the recommended amount of repetitions.

Do not bounce up and down to get the bar up and down, and do NOT perform this exercise if you have back issues!

3.Single Arm Smith Machine Row

  1. Set the smith machine bar low. Bend over so your back is at a 90 degree angle and lift the bar out of its place so that your arm is hanging down freely while holding the bar.
  2. Remaining with your back at a 90 degree angle, pull the bar up, driving your elbow to the ceiling. Keep your elbow tucked into your side as you pull.  
  3. Slowly let the bar back down and repeat.

4.Reverse Grip Seated Cable Row 

  1. Sit down at a cable tower with a row attachment. Grip the handle underhand at shoulder width. Brace through the core before beginning the movement.
  2. Pull the handle to your chest, keeping your back upright and tight throughout the movement.
  3. Focus on bringing the shoulder blades together at the end of the range of movement. Return to the start position under control, maintaining the same braced position in your torso.

Abs Exercises

1. Kneeling Cable Crunch

Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

  1. Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.
  2. Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.
  3. Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.
  4. Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.
  5. Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.

2.Standing Oblique Cable Crunch

  1. Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine.
  2. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side.
  3. Slowly pull down with the arm grasping the cable with your obliques until you feel a stretch in your abs.
  4. Return back to the starting position and repeat. Only when you’re done with one side, move to the opposite side. 
  5. Repeat! 

3. V-Up

  1. Lie straight on your back with your legs together and your arms together, straight above your head.
  2. In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.  
  3. Repeat!

4.Plank

  1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
  2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
  3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.

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