Tag: gym training tips

Exercise Tips: Seated Cable Rows

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a ‘Seated Cable Rows’. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

Seated Cable Rows: (Straps recommend for high rep sets).

  • Your shoulder should be in front of hips.
  • Torso tall.
  • Keep slightly flexion in the hips (but make sure do not backward lean)
  • Now bend your knees slightly.
  • Bring the bar or grip-bar right the way into your stomach.
  • You have to keep the cable low and think about ‘shoving’ down throughout (your intention)
  • To change the angle, place a dumbbell (for example) onto the seat to provide an elevation (around 9” or so)

Exercise Tips: One Arm Dumbbell Rows

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a ”One Arm Dumbbell Rows”. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

One Arm Dumbbell Rows:

(Always use a neutral grip unless stated otherwise)

  • Hold the seat of a bench to help stop trunk from sliding backwards, re-shift weight forward every rep if necessary; weights should be distributed between the supporting arm and opposite standing leg, none on the knee on the bench, shoulder directly over the DB at the bottom.
  • Angle of knee and hip on bench should greater than 90 degree
  • Shift all the way ‘forward and out’ so the dumbbell is supported by the lat (not the arm)
  • Shoulders should remain square with hips and standing leg should be bent slightly.
  • Above any rotation of the torso and movement of the hips throughout.
  • ”Shove” backwards to create an extra line of force before then contracting the weight back up (try to hold this tension throughout, including on the way back down)

Exercise Tips: Biceps implementation guide (Barbell Curls)

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a barbell curls. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

 Barbell Curls:

  • Elbows very slightly in front of the body (about 30 degrees or so)
  • Curl the weight up in the form of an arch (out and up) as opposed to up and dow

Variations: Driving elbows together + high into shoulder flexion:

  • From the top position of the above (having curled the weight up), raise the elbows quickly until they are parallel to the ground. From here, squeeze the elbows toward each other for a 2 count while simultaneously shoving the hands in an outwards direction. Once done, bring the weight back to the position of a standard barbell curl and lower the weight as you would a barbell curl