Kettlebells are the perfect equipment for cardio fuelled sessions in the gym (or home).
BACK PULL LIFING ECVERCISE HOW TO
In-depth: How to do kettlebell swings correctly
We have plenty of those listed in our best weight bench, best adjustable dumbbell and best dumbbell guides. You might need a bench and some home weights to be able to perform this exercise at home.
Once the set is done, do the same with the other arm.Ĭoncentrate on muscle activation as you perform the row. Pull the dumbbell towards your belly (again, not chest!) and then lower it back down. Rest one of your legs and one arm on the bench, holding the dumbbell with a hammer grip in the other, free-hanging hand. Pull the barbell towards your belly (and not chest) in a rowing motion.Īn alternative version is the one-armed dumbbell row. All you need is a barbell or a dumbbell (or dumbbells).īent over barbell row is performed stood up, knees bent slowly, holding the barbell with an underhand grip. (Image credit: Future) Bent over barbell row or one arm dumbbell rowīent over rows have been mentioned on our full-body workout list, too, because they are one of the essential exercises you can perform in the gym and at home too. Performing exercises slowly makes the training more effective. You might be working your muscles with smaller weights, but you activate them for much longer than if you'd just jerk the bar up and down. Approaching weight training from a ' slow and steady wins the race' point of view is probably the best idea. Lat pulldowns work best if you do the whole motion slowly. You will see people advising alternating between the two methods but pulling the bar behind your neck will only result in you spraining your shoulders. Pull the bar towards your chest, not behind your neck. Bend slightly backwards so you are looking at the ceiling at an angle. Set the weight, grab the handle and sit down on the bench, tucking your knees under the support pads. You can do lat pulldowns in the gym using a cable machine or at home on a multi-gym. Check out T3's best barbell and best weight plates guides for more info, Lat pulldownĮither performed using a wide or narrow grip, lat pulldowns are an excellent way to work your lats. Want to do deadlifts at home? You might need a barbell and some weight plates. When you drop – I mean, gently lower – the bar down on the rubber floor at the end, you are overrun with adrenaline and serotonin. There aren't many more satisfying things in the world than completing three sets of eight reps of deadlifts with one and a half times your bodyweight. Release the shoulder blades, run the barbell down your thighs by bending the hips slightly and once the bar passes your knees, bend them to complete the lift. The eccentric movement mirrors the positive, but the other way around. Start by pushing with your legs and glutes, then straighten the back and finally, open up the shoulders by squeezing the shoulder blades together. Starting position is barbell on the floor, legs bent and shoulder-width, arms in alternate grip position (one hand under and one over), shoulders open. It works your thighs, glutes and lats, as well as your arms. Deadlifts activate almost all your muscles in your body, from your calves all the way up to your traps. We can't praise deadlifts enough, and they should be on the top of your priority list of exercises to master.
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