Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

LATISSIMUS DORSI(back)

  • Chin ups
  • Close grip chin up
  • Latpull down
  • Close grip lat pull down
  • Seated rows
  • Straight pull down
  • Cable Cross pull down
  • Dumbbell rowing
  • Bent over rowing
  • DB Pull Over
  • Fixed Barbell Rowing
  • Cable cross over

Name of the exercise - Chin ups

Prime muscle -Latissimus Dorsi
Plan of movement -saggital plane
Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor
Stabilizer muscles -Triceps
Movement -shoulder adduction
Force -Pull
Mechanic type-compound
Execution -
Take hold of the chinning bar with an overhand grip, hand as wide as possible.
Your hands should be roughly twice your shoulder width apart.
Straighten your arms and let your body hang from the bar.
You can keep your legs straight or bend your knees.
Pull body up until the chin is above the bar. Lower body until arms and shoulders are fully extended. Repeat.
Cautions / Guidelines
Keep your back straight.
Try to concentrate on latissimus muscle.


Name of the exercise - Close grip chin up or reverse grip chin ups

Prime muscle -Latissimus Dorsi & Bicep
Plan of movement -saggital plane
Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor
Stabilizer muscles -Triceps
Movement -shoulder adduction
Force -Pull
Mechanic type-compound
Execution -
Take hold of pull up bar with hands close together with an underhand grip, approximately 15 inches apart. As you pull yourself to the bar, have your head lean back from the bar as possible and arch your spine throughout the movement.
At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
You should keep pulling until the lower portion of the chest touches the bar.
Lower body until arms and shoulders are fully extended. Repeat.
Cautions / Guidelines ?
In this lat exercise, the lower portion of the chest should touch the bar.
Pull your body up until elbows are to the sides.
Keep your back straight.


Name of the exercise - Latpull down

Prime muscle -Latissimus Dorsi & Bicep
Plan of movement -saggital plane
Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor
Stabilizer muscles -Triceps
Movement -shoulder adduction
Force -Pull
Mechanic type-compound
Execution -
Sit facing the machine and wedge your knees under the pad provided.
Your feet should be flat on the floor.
Inhale, Pull down cable bar to upper chest.
Exhale as you return until arms and shoulders are fully extended. Repeat.
Cautions / Guidelines ?
Focus on keeping your elbows directly below the bar.
Do NOT lean back too far.
Do not pull the weight down using your body weight.
Do not swing with weights.


Name of the exercise - Close grip lat pull down

Prime muscle -Latissimus Dorsi & Bicep
Plan of movement -saggital plane
Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor
Stabilizer muscles -Triceps
Movement -shoulder adduction
Force -Pull
Mechanic type-compound
Execution -
Sit facing the machine and wedge your knees under the restraint pad.
Take hold of latpull down bar with hands close together with an underhand grip, approximately 15 inches apart.
Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly tilting your body backward.
Exhale as you return until arms and shoulders are fully extended.
Cautions / Guidelines ?
In this lat exercise, the upper portion of the chest should touch the bar.
Pull down the bar until elbows are to the sides.
Keep your back straight.


Name of the exercise - Cable Cross pull down

Prime muscle - Latissimus Dorsi
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor , Brachialis , Brachioradialis.
Stabilizer muscles - Bicep brachii , Triceps brachii.
Movement - Shoulder adduction.
Force - Pull
Mechanic type- Compound
Execution -

1) Sit exactly in the middle of cable cross over machine, grasp the stirrup cable attachments that are attached to a high pulley.
2) Squeeze your scapula together, hold the position for a while and slowly return to the starting position. This is one repetition.

 


Name of the exercise - one arm Dumbbell rowing

Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae.
Plan of movement -saggital plane
Synergist (assisted muscles) -
Stabilizer muscles -biceps and triceps (long head)
Movement -shoulder extension
Force -pull
Mechanic type-compound
Execution -
Grasp the dumbbell with your palm facing in and knee on the floor with 90 degree angle to torso.
Rest the opposite hand and knee on a bench. Your arm (on bench) should be locked at the elbow so it will support the weight of your upper body.
Your back should be flat, almost parallel with the floor.
Inhale and pull the dumbbell as high as possible, keeping your elbows back.
Exhale as you go back to starting position, which is extended arm and stretched shoulder in forward. Repeat. Continue with opposite arm.
Cautions / Guidelines ?
Do not swing with dumbbell.
Keep your back straight.


Name of the exercise -Bent over barbell rows

Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae
Plan of movement -saggital plane
Synergist (assisted muscles) -
Stabilizer muscles -biceps, triceps (long head), Erector Spinae, Hamstrings, Gluteus Maximus and Adductor Magnus
Movement -shoulder extension
Force -pull
Mechanic type-compound
Execution -
Position your feet more than shoulder width distance. Stand with your knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight.
Take an overhand grip on the bar with your hands more than shoulder width apart, your arms straight down from your shoulders.
Inhale as you pull the bar straight up to the upper part of your waist. Slowly lower bar back to starting position. Repeat
.Cautions / Guidelines ?
Perfect position for this exercise is horizontal torso, but it is certainly not for beginners.
If low back becomes rounded due to tight hamstrings, either knee should be bent more or torso may not be positioned as low. Keep your back straight throughout the movement.


Name of the exercise - DB Pull Over

Prime muscle - Latissimus Dorsi
Plan of movement - Saggital plane
Synergist (assisted muscles) - Pectoralis major, Teres Major, Triceps Long Head, Pectoralis Minor & Posterior Deltoid.
Stabilizer muscles - Anterior deltoid and Triceps
Movement - Shoulder adduction
Force - Push
Mechanic type- Isolated
Execution -
1) Lie supine ( on back) on the bench, with your feet on the floor. Hold a dumbbell with both hands, palm against the underside of the upper set of plates, thumbs and forefingers encircling the handle.
2) Slowly lower the weight behind your head, slightly bending your elbows until arms become parallel to the floor. Return to starting position. This is one repetition.
Cautions / Guidelines ?
1) Control the movement in descent phase.


Name of the exercise - Fixed Barbell Rowing

Prime muscle - Latissimus Dorsi
Plan of movement - Saggital plane
Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor ,Brachialis , Brachioradialis.
Stabilizer muscles - Bicep brachii , Triceps brachii.
Movement - Shoulder extension.
Force - Pull
Mechanic type
- Compound
Execution -
1) Grasp a fixed barbell with hands shoulder width apart ,keep your legs on edge of bench/ball.
2) Pull yourself up toward the barbell as high as possible. In the final position chest will be as close as possible to the barbell and elbows to the sides bend at 90 degree angle. You should attempt to squeeze your shoulder blades together to emphasize the muscles between your shoulder blades and spine.
3) As your chest touches the bar, hold this position for 3-4 seconds, then slowly lower yourself to get good stretch.
Cautions / Guidelines ?
1) Size of bench/ball will determine the difficulty of the exercise .begin with a smaller height and again , as you become stronger, progress to a larger one.
2) For advance practioner, keep your body straight throughout the exercise.


Name of the exercise - Cable cross over

Prime muscle - Latissimus Dorsi
Plan of movement - Frontal plane
Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor , Brachialis , Brachioradialis
Stabilizer muscles - Bicep brachii , Triceps brachii
Movement - Shoulder adduction
Force - Pull
Mechanic type - Isolation
Execution -
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as far as possible. The range of motion will be more of an arc. Return slowly to the starting position ,this is one repetition.


Untitled Document