Weighted Pull-Ups

machine rows

Seated Single Arm Row

Machine row

Sit on the machine and grab the handles with an overhand grip. Adjust the machine to get the longest range of motion possible. Press until your elbows are not extended but not hyperextended.

Machine Chest Press

Use a handle attachment set all the way to the bottom of the machine. Bring both of the handles to your chest and make sure you are in the center of the cable crossover. Walk a few steps forward. Then press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbows stay in a fixed position.

session

session

movements

jared