Eclipse Health & Fitness

Episode 02: Building an Upper Body Programme 💪🔥

Second exercise: Seated Row

Next up in our upper-body session, we’re moving onto the seated row — another great pulling movement for building strength and muscle through the back.

Keep your chest up, stay controlled through the torso and think about driving your elbows backwards. Pause and squeeze at the end of the pull before slowly controlling the weight back to the starting position.

Avoid turning every rep into a full-body swing just so you can move a heavier weight! 👀

Good technique first. Progressive overload second.

🎥 Follow along for Episode 03 as we continue building the full upper-body programme.

Episode 01: Building a Lower Body Programme 🦵🔥

First exercise: Seated Leg Curl

We’re kicking off our lower-body programme by targeting the hamstrings with the seated leg curl.
It’s a great way to directly load the hamstrings through a controlled range of motion before moving into the bigger exercises later in the session.

Focus on keeping yourself locked into the machine, controlling every rep and squeezing the hamstrings rather than simply moving as much weight as possible.

Quality first. Load second.

🎥 Follow along for Episode 02 as we build the full lower-body session exercise by exercise.

Episode 01: Building an Upper Body Programme 💪🔥

First exercise: Lat Pulldown

We’re kicking off our upper-body programme with a staple for building a strong back — the lat pulldown.

Focus on keeping your chest proud, shoulders controlled and driving your elbows down rather than simply pulling the bar with your hands.

Control the weight back to the top and allow the lats to lengthen before starting the next rep. No swinging backwards just to move a heavier stack!

Good technique. Controlled reps. Progressive overload.

🎥 Follow along for Episode 02 as we build the full upper-body session exercise by exercise.

Meet Alfie 👋💪

Alfie is now taking on Personal Training clients here at Eclipse!

Whether you’re looking to get stronger, improve your fitness, build confidence in the gym, or simply need some structure and accountability to keep you progressing, Alfie is ready to help.

Personal training isn’t just about being pushed harder — it’s about having someone in your corner who can give you direction, help you train effectively, and keep you moving towards your goals.

🔥 PT spaces now available.

📩 Speak to Alfie in the gym or ask at reception for more information.

Chest-Supported Plate-Loaded Row vs Cable Seated Row 💪

Both are great exercises for building a stronger back — but they offer slightly different benefits.

The chest-supported row gives you plenty of stability, reduces the opportunity to use momentum and allows you to focus on loading the back hard.

The cable seated row gives you more freedom through the movement and provides consistent resistance throughout the rep, with plenty of different handles and grip options available.

So which is better? Neither.

The best exercise depends on your goals, your programme and what feels good for you.

Better still… you don’t necessarily have to choose. 👀

💪 Use both intelligently and give your back plenty of reasons to grow.

Keep Your Eyes Peeled for Aaron’s Posts 👀💪

Over the next few weeks, Aaron will be taking you through a full upper-body training session, broken down into a series of easy-to-follow reels.

He’ll be covering different exercises, how to perform them correctly, what muscles you’re actually working, and some simple tips to help you get more from your own training.

Whether you’re new to the gym or just looking for a few ideas to freshen up your sessions, there’ll be plenty to take away.

🔥 First reel coming soon.