This is the starting position. Using a cable machine works the triceps over a larger range of motion but you can also do kickbacks with a light dumbbell.
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Pull the bar up to your waist.
. Position yourself with your heels on the bench and hands grasping the smith machine bar with a slightly wider than shoulder width grip. Straighten your body out. Adjust the height of the smith machine bar so that its around 4ft off the floor.
Wide Grip Front Lat Pulldown 4 sets x 8-12 reps 2 minutes Wide Grip Seated Cable Row 3 sets x 8-12 reps 2 minutes Rear Delt Row 2 sets x 10-15 reps. Cable row narrow wide medium overhand underhand neutral grip Single-arm cable row seated kneeling half-kneeling High-cable standing row. Whereas the seated cable row machine is primarily for strength training and is often a multifunctional pulley machine that allows for other movements including the lat pulldown and exercises targeting the triceps.
The combination of intensity and resistance while rowing on a machine can help burn fat more effectively. Pull Day Workout 2. Grab a barbell with both hands using an underhand grip at shoulder width.
Upright Row narrow grip Shrugs. Make sure to keep your upper arm parallel to the floor throughout the exercise. Grab a flat bench and place it length ways in front of the smith machine.
Like machines cables can be loaded up pretty heavily without overly taxing you. Underhand Yates Row. Repeat for desired reps.
Bend and the knees and hinge forward at the hips at 45 degrees. These are best done toward the end of your workout so dont be afraid to go. Lat Pulldown behind the neck Lat Pulldown underhand grip Pull-upChin-up behind the neck Pull-upChin-up underhand grip Row underhand grip.
Your arms should be almost fully extended with the bar over your thighs. Briefly pause at the top then slowly return to starting position.
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