Accessory lifts will strengthen and target individual and small muscle groups and help you to reach new PBs in your primary exercises. You should perform them as part of your regular strength training routine – warm up, primary exercise, accessory lifts and cool down.

There are many options out there, so Mirafit are here to help by providing a list of accessory lifts for all the major compound exercises. This week we tackle the pull up.

The Equipment

To perform these exercises you’ll need the following equipment -

• Dumbbells(for curls)

• A Power Rack with Cable Attachment(for rows, lat pull downs and pull ups)

• Alternatively, you can perform a seated row with a Resistance Band – Sit upright, with your legs together in front of you. Hold one end of the band and have the other looped around the soles of your feet.

The Exercises

• Bicep Curls

• Lat Pull Downs

• Rows (seated cable / resistance band)

• Negatives (pull ups and bicep curls)

• Holds (pull ups and bicep curls)

• Hammer Curls

Written by guest author Ewan Hammond.

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Tags: Exercise Type > Strength ; Misc > Workout