Get Strong

Upper Back Routine

Start by doing a set of 10-15 repetitions with a neutral grip on the Pendulum 3-Way Row machine.

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Once the rowing exercise is completed go to the Pendulum Rope Pull positioned on the Pendulum Power Rack and pull the rope upwards at approximately an 80 degree angle. You must completely pull the rope from beginning to end. The tension on the Rope Pull should be set at the same tension it would take you to pull the rope completely through in 30 seconds when the rope pull is your first exercise of the workout.

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Once completed start at the top of the chin up bar and try to lower yourself to a straight arm position in 90 seconds. If this can be accomplished add weight the next workout. Record your time.

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When the negative chin is completed set the Pendulum Rope Pull so you are pulling the rope end to end at a 45 degree angle. The resistance remains the same as the previous rope pull. RLC6742

Upon completion set your Pendulum Adjustable Chin/Dip Bar so your body is at a 45 degree angle. With your feet always remaining on the floor and your body straight do as many pulls to the bar as possible.

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1). Pendulum 3-Way Row... 10-15 Repetitions

2). 80 degree Pendulum Rope Pull from the floor

3). 90 second Negative Chin

4). 45 degree Pendulum Rope Pull

5). 45 degree Pendulum Chin/Dip bar pull... maximum repetitions 

A great way to Get your upper back Strong.

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Pendulum Chin/Dip Station, Strength Training, Pendulum 3 Way Row

Rotary Chins On The Pendulum Power Rack

The 'Rotary Chin' not only gives you shoulder, elbow and wrist relief but allows for a wide variety of chinning movements.

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 Moving the handles into a close grip chin-up position.

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Setting up for wide grip chins.

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Getting Strong on the Pendulum Rack System

Topics: Pendulum Chin-Up Bar, Pendulum Chin/Dip Station

The Adjustable Chin-Up Bar

The Rogers Pendulum Adjustable Chin-Up Bar is not just for the ease of training athletes of varying heights.  Moving the chin bar up and down the racks was designed for building great strength.

Eccentric or negative-only training is one of the many ways you can use the adjustable bar to your advantage.

Set the chin bar so that when standing on your toes your chin is over the bar.  Begin the exercise by lowering yourself slowly, you should be exactly halfway down with your upper arms parallel to the floor in four seconds and all the way down with your arms straight in 8 seconds.  Allowing your arms to be straight and stretched at the bottom of the movement is as difficult as maintaining a chin over the bar at the beginning of the exercise.

Once a repetition is completed quickly stand on your toes and get back into the starting position.  There is no positive or concentric work involved.

Every inch of the exercise is important being halfway down in four seconds means that you're 1/4 of the way down in 2 seconds and 1/8 of the way down in 1 second.  Perfect repetitions is what you are after.  The exercise is completed when you can no longer keep an 8 second pace for 8 perfect repetitions.  Only count perfect reps before you add weight utilizing a weight belt.

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Get Strong using the Pendulum Rack System

Topics: Pendulum Chin-Up Bar, Pendulum Rack System