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Starting Position- Full length hanging from bar. Overhand grip with hands a little wider than shoulder width.
Keith is demonstrating the ending position for free form pull-ups.
Ending Position-Pull chest to bar. Slowly return to full length position.
Notes: Keep a good arch in back as you pull chest to the bar.
Repetitions: As many as can be done keeping good form (It's better to do 1 pull-up with good form than 20 with bad form.).
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Keith is demonstrating the way to spot a person doing fre form pull-ups, prior to their having the ability to do them on their own.
When spotting someone else be sure to support at shins, allowing the person to push up with their legs. Eventually less and less help will be necessary, as the muscle begins to voluntarily strengthen and person can do them on their own.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Gypsy is demonstrating starting position on gravitron machine for doing pull-ups.
Starting Position- Knee platform weight set to 10-20% more than body weight. This allows you to support some of your weight, until capabilities are developed to lift your full body weight. As with previous bar pull-ups arms are extended full length with overhand grip a little wider than shoulders.
Gypsy is demonstrating ending position on gravitron machine for doing pull-ups.
Ending position- Keeping arch in back pull up and slowly relax as you return to starting position.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will suffice. 20 reps is optimal. A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
Areas worked: Lattissumus dorsi, rhomboids lower lumbar area and shoulders
Keith is demonstrating starting position for doing lat pull-downs.
Starting Position-Arms extended up full extension. Establish back position with an arched back and head back for proper spinal position. Maintain position throughout exercise.
Keith is demonstrating ending position for doing lat pull-downs.
Ending Position- Pull bar fully to chest, holding for a period of 3 seconds. Then return to starting position.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will suffice. 20 reps is optimal. A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
Keith is demonstrating starting position for seated rows.
Starting position- Sit on bench in front of low pulley. Place feet against object for support. Using a pulley grip (either a T-bar or a V-bar grip), stretch forward.
Keith is demonstrating ending position for seated rows.
Ending position-Pull grip to abdomen, just below pectorals. Body should remain in an upright position and should not be bent backward to a 45 degree angle. Return to starting position.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will suffice. 20 reps is optimal. A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
Keith is demonstrating starting position for doing bent over dumbbell rows.
Starting Position- With one knee on bench and opposite leg to a 45 degree angle, arch back and chest in forward position and hand positioned as close to knee as is possible. Arm with weight is fully extended and slightly forward for a good stretch.
Keith is demonstrating ending position for doing bent over dumbbell rows.
Ending position- Pull dumbbell up to rib cage and hold for a period of 3 seconds. Then return to stretched out, slightly forward position.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will suffice. 20 reps is optimal. A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
Gypsy is demonstrating the position to be in for lifting bar off rack in order to begin straight leg dead lifts. Note the placement of the hands on the bar. This is a matter of preference. You may place both hands the same way or alternate hand positions each time. Beginners should do this lift off the bench, until you gain enough confidence to stand on the bench, which allows for that little extra stretch at the bottom of the lift.
Starting position- When lifting bar off, keep slightly bent knee. Hand held sixteen inches apart with opposite hand grips (underhand/overhand grip).
Gypsy is demonstrating the upright posture preceding the start of the lift.
Step back from rack and establish good posture.
Gypsy demonstrating the actual begining of this exercise.
Ending Position- Bend over with head up and straight back holding arms straight at full length, stretching only as far as you are capable in the beginning.
Gypsy demonstrating the end of the straight legged dead lift.
Return to starting position, rowing shoulders back.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will suffice. 20 reps is optimal. A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
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