Exercises of the Week - Lat Pull, Barbell Row and Dumbbell Row
Lat Pull: I like this move as a warm up before moving on to heavier weights and you can also do a lat pulldown machine if you have access to it. If not, the bands can be an alternative, although you won't get quite the same resistance as you would with the machine version. The key here is to pull the elbow down towards the ribcage as you squeeze the back. Be sure to bring the arm down in front of the head rather than behind the head, which can tweak the shoulder. Where you hold the band will determine how difficult the move is. 1-3 sets of 8-16 reps on each arm.
Barbell Row: This move takes it up a notch with a heavier weight. For this move, tip forward to about a 45-degree angle (knees bent and abs contracted) and pull the weight in towards the belly button as you squeeze the back. Your palms can face in (more bicep) or out and hands are about shoulder-width apart on the bar. This move works that lats and it also works the lower back - if you have lower back problems, you may want to skip this move. 1-3 sets of 8-16 reps.
Dumbbell Row: After the barbell row, I like to get deeper into the muscle by switching to dumbbells. Doing this one arm at a time allows you to support the lower back so you can use heavier weight. As you draw the elbow up, squeeze the back and try to keep the emphasis on the lat muscle rather than on the biceps. Lower and repeat for 1-3 sets of 8-16 reps.
Comments
I am currently looking to buy a new gym equipment, what is the best equipment that works your legs inner and outer, your butox. I already have the pro tredmill.
Roxy,,,I don’t think there is as good machine that you can find,,,its the Hip Adduction Machine,,that you can dind in every gym,,it works in 2 ways,,1 for the inner thigh and 2 for the outer thigh and hips,,,these are 2 totally different actions this machine delivers,,,,so why “buy” when your local gym has this very exspence machine ,,and plus get all the other benfits from the equipment ,,good luck
Roxy,
If you desire to work those muscles the inner and outer thighs you can get a Bowflex with the bench component. With this you can use the strap around your foot and sit perpinduicular to the rods then bring your leg away from the power rods. If you do this with your right leg it will adduct then the other leg will abduct.
If you do not want a machine the same could be done by placing a theraband around your ankle and placing the other one on the bottom of the door then close the door so it won’t open up on you when you place tension on the band and then you can replicate the Bowflex or gym based exercise by either sitting or standing. I hope this helps answer your question. The bands can do many of the exercises as the Bowflex you just need to think creatively. The Bowflex can do many more exercises, so you may want to check out on Bowflex.com or Ebay.
Hope this helps-Keep on Flexin!
-M
Any suggestions on an exercise machine for total body workout especially for the back & legs ? Would a Bowflex (not the XP) revolution do the trick ?
You don’t need a machine to do these things. Just do lots of squats for outer and butt and sumo squats for inner and butt. Buy yourself some hand weights and use those while you squat. Also lots of lunges. Seriously no equipment needed! There are so many other exersizes you can do also.
I use a Bowflex Ultimate 2, and love it. It gives a great upper body and core workout. It has lower body capability too, but less good, though adequate.
I have been fairly religious about working for over 30 years. Alternate run/walk days with weights (mostly upper body) work outs. On this day I include sit ups, chin ups, etc. This works great. Also, I spent under $100 on USED weight bench/barbells/dumbells. You dont have to spend tons of bucks to get great total body workout. But I guess people like to spend their money.
I am also into inexpensive home equipment. for abductors/adductors I use 2 sets per leg of these velcro ankle weights that have little pockets that allow you to increase the weight. I do the ab-ad work laying on my side, then seated quads & hams either standing or on all fours. This is after a squat/lunge routine.