Lat Pulldowns
Don't
x Rock your body too much
x Pull the bar away
Do
✓Secure your legs under the the pad
✓ Depress your shoulders first
✓ Pull the bar to your upper chest
✓ Limit any extra momentum
Barbell Rows
Don't
x Swing body on every rep
x No stretch at the bottom
x Bouncing the weight off your chest
Do
✓ Limit the amount of momentum
✓ Hold and feel the squeeze
✓ Control the barbell on the way down
✓ Full stretch at the bottom
Chest Fly’s
Don't
x Swing body on every rep
x No stretch at the bottom
x Bouncing the weight off your chest
Do
✓ Limit the amount of momentum
✓ Hold and feel the squeeze
✓ Control the barbell on the way down
✓ Full stretch at the bottom
Romanian Deadlift
Don't
x Knees locked out
x Going too low
x Bar moves away from body
Do
✓ Knees slightly bent
✓ Initiate movement by driving hips back
✓ Go as low as your hamstrings will let you (Should feel max stretch)