Muscles worked: back muscles in general, including the latissimus dorsi, the forearm muscles, the muscles of the arm.

Video:

Body Position

• Sit on platform with knees bent and grasp cable accession. It is often a triangle of driving, but may be a bar.
• Stand with your knees bent and partially so you must come to grasp the handle with open arms but without curling lower back. Apply the “back straight” that he learned in the exercises of squats and dead weight.
• Support for Abdominal and is ready to paddle.

Body Movement

• Pull the handle and the weight to the lower abdomen, not trying to use the momentum of moving the line too torso backwards with his arms.
• Objective of the upper back, keeping your back straight and squeezing your shoulder blades as consecutive chest. Even if a line is called, is not the rowing action classic that could be used in the aerobic rowing machine.
• Return the lever forward power at full capacity to keep the back straight, remembering that despite the bending at the hips. Repeat.

Checkpoints

• Keep your back straight, but you can slightly bend the hips and allow a full range of motion.
• Squeeze your shoulder blades (scapula) together. This is important for most “pull drills” with emphasis on the back.
• Return the weight low voltage to the starting position. No collision weight.
• Be careful if you have an existing shoulder injury in the past or lumbar.

I have discussed in other articles on bodybuilding for beginners, it is essential that you take it slow at first to avoid injury. It is very easy for us to dive and try to lift more than they should be increased. Over training is a big problem with that is just beginning. You must take the first 12 weeks of weight lifting, with the main objective is to condition himself for the rest of your career.

This program is a routine 12 weeks and must be performed as follows:

Total Body Workout Weeks 1 to 6 – Training complete after two days per week during the first three weeks. Perform one set of 15 repetitions of each exercise. Over the past three weeks, do 2 sets of 12 repetitions of each exercise to increase the intensity. You can use a little more weight at this point.

Exercises for weeks 1 to 3:

Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.

Leg Press	Lying Leg Curls	Seated Cable Row
flat bench press	Dumbbell Press	Dumbbell Shrug
Tricep Pushdowns	Barbell Curls	Back Extensions
Standing Calf Raises	Barbell Wrist Curls	Abdominal Crunches

Exercises for 4 weeks to 6:

As the week from 1 to 3, but now I do 2 sets of 12 repetitions with more weight.

Exercises for weeks 7 to 12:

Upper Body

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

To workout the upper body for 1 to 2 sets of each exercise 10 to 12 repetitions each. For training, the lower body to perform 1 to 2 sets of 8 to 12 repetitions of each exercise. You can do 15 to 40 repetitions of abdominal exercises, increasing intensity as the best.

Switching between the two sets of exercises. In the first week, you end up doing the workout upper body twice lower body workout and after. During the second week of training will lower body twice and the effective upper body at once, etc.

60-90 seconds rest between sets.

Choose an alternate to exercise the opportunity to work the muscles a little differently.

This fitness routine for beginners is designed to condition your muscles and your mind will help you prepare for more advanced training and increasing the large muscles in the long term. Be patient, have not emerged and the reward will be useful.