Take an over-grip on the handle with your hands set 3-5 inches wider than your shoulders on each side. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting … Read More
Straight-Arm Pulldowns
Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of … Read More
Reverse Grip Pull Down
Take an under-grip on the handle with your hands shoulder width apart. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat. (Primary muscles: latissimus, rear … Read More
One arm Dumbbell Row Back Workout
Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches … Read More
Good Mornings Barbell Back Workout
Lift a light barbell off the rack and position it across your shoulders behind your neck. Stand straight with your feet about shoulder-width apart, and your toes pointing straight ahead. Keep your legs straight throughout this movement. Slowly bend forward at the waist until your torso is parallel with the floor. Slowly reverse the movement and return to the starting … Read More
Front Wide Grip Wide Chin Workout
Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate … Read More
Close Grip V-Bar Chin Back Workout
Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back … Read More
Barbell Bent-over Row
Stand with your feet shoulder-width apart and take a shoulder-width overgrip on the barbell. Bend your legs slightly, keep your arms straight, and your back flat. Reach down to grasp the barbell and slowly pull the barbell from straight arms\’ length directly upward to touch the lower ribcage. Reverse the movement to slowly return the barbell to the starting position. … Read More
Back Extensions
Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on … Read More