Viavito ROKAI, Руководство по эксплуатации

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Dead Row
Exercise
Dead Row
Muscles Targeted Hamstrings, glutes, lower and middle back
Instructions
• Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
inwards at hip level
• Hinge from the hips and maintain a tall torso as you fold the
body forward and glide the hands to knee level
• Bend the elbows and slowly pull the bar to the torso at
navel level keeping it horizontal as you do so
• Extend the arms to knee level
• Return to the start position
Sets and Reps
3 sets of 15
1
2
4
3
5
Upright Row
Exercise Upright Row
Muscles Targeted
Shoulders, upper back
Instructions • Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
inwards
• Bend the arms and raise the bar to mid chest level bringing
it close to the torso
• Return to the start position
Sets and Reps
3 sets of 15
1 2
3 4
R R