This is best
done on a cable machine.
These can be
done on a cable machine or using strength bands.
Not exact matches
Like the name of the workout suggests, you'll be
doing the whole workout
on the
cable machine.
Well, not unless they are
done in a certain way, in which they can engage the entire abdominal wall and fully stretch it, thus putting a great deal of tension
on the lower abs with weighted reps.. This exercise is a variation
on the standard rope crunches, this time using a D - handle instead of the rope
on the
cable machine.
If you don't have
cables or fixed motion
machines, you can
do the exercise with dumbbells while sitting
on an inclined bench.
You can
do them unilaterally or bilaterally, in a standing or seated position, and with dumbbells,
cable or
on a
machine.
The first part is
doing close grip reverse pulldowns
done on a Hammer Strength
machine, which is intended to target the lats and the upper back, the seconds part is
doing overhand grip bent over barbell rows, intended to put
on mass and the third part is
doing seated
cable rows, intended to add thickness to the teres major and the rhomboid muscles.
If you don't have access to a
cable machine, try another exercise from the Picture Directory of Abdominal Exercises, or visit the page
on oblique exercises.
If you are the type of weight trainer / bodybuilder that never
does pull - ups or chin - ups because you use
machine and
cables to attack those muscles groups, then you will know that moving a heavy weight
on the lat.
If you don't have access to a
cable machine or a stability ball try another oblique exercise
on this site.
What to
do: Work
on strengthening your back muscles —
Cable rows are a good exercise (not with the rowing
machine) use the seated
cable row, or you can use a resistance band.
You can also
do these standing, with a straight bar
on a
cable machine.
The diagonal version can be
done with a dumbbell, medicine ball or
cable machine, depending
on how you
do it you can get other muscles activated as well as your core.
So last workout they exercised their biceps
doing barbell curls
on a preacher bench, this workout they'll use a Nautilus biceps
machine and next workout they'll
do cable curls
on the low pulley.
Just get in the push - up position next to a wall or other solid flat object (I've also
done this
on the upright post of a
cable cross-over
machine).
If you don't have direct experience with a
cable machine or need further explanation about how to
do this exercise simply click
on the image above to be taken to the YouTube tutorial.
You'll see people
on the lat pull - down
machine,
doing cable rows and all kinds of other
machine exercise just to avoid setting foot under the pull - up bar.
What you are basically
doing here is grabbing a rope
cable attachment and grabbing
on to it facing the
cable machine just about near the bottom rear end of your ears.