Back extensions are done by hinging at the hips on a back‑extension bench, lowering your torso with a neutral spine, then lifting your chest until your body forms a straight line without over‑arching. Keep your core braced and glutes engaged so the movement stays in your posterior chain rather th...

place one knee and the corresponding hand firmly on a flat bench for support, ensuring your torso is parallel to the ground with a flat back. With your other foot planted on the floor, grip a dumbbell with a neutral (palms-in) grip and let it hang at arm's length. Execute the movement by pulling ...

The rope attachment should be attached at the top of the cable pulldown machine. Sit the floor facing a cable machine with your legs micro bent and feet planted firmly against the base of the machine . Keep your torso upright and pull the rope towards your face by driving your elbows out and squ...

To perform a pull-up, hang from a bar with an overhead grip the bar. To trigger the movement, squeeze your scapula together as if pulling them down into your back pockets. Pull your body upward until your chin clears the bar.

Sit at a lat pulldown machine and take a shoulder-width underhand (reverse) grip, keep your chest lifted and torso upright, then pull the bar down toward your upper chest by driving your elbows down and in, before slowly returning to the start under control—this primarily .

Stand facing a cable machine with a rope attachment set at upper chest or face height, grip the rope with both hands and pull it toward your face while flaring your elbows and squeezing your shoulder blades together, then return under control.

To perform a barbell bent-over row, hinge forward at the hips with a flat back and pull the barbell toward your lower ribs while keeping your elbows close to your body.

Adjust the weight stack on the machine to provide the desired level of counter-balance—keeping in mind that a heavier weight makes the exercise easier—and place either your knees or feet firmly onto the padded platform. Grasp the overhead handles with a neutral overhand grip and hang at full exte...

For a single-arm kneeling cable pulldown, always place the same-side knee on the ground as the arm that is pulling to maximize stability and allow for a full lat stretch. Setting the opposite foot flat in front of you acts like a kickstand, preventing your torso from twisting as you train. To exe...

Pull the rope toward your forehead by driving your elbows back and squeezing your shoulder blades together while keeping your torso upright and controlling the return to full arm extension.

Perform by gripping the bar wider than shoulder‑width, with your thumbs on the outside of the bar. Sit tall, and pull it down to your upper chest by driving your elbows toward your ribs. Keep your shoulder blades pulled down and back and torso steady, then return the bar upward with control witho...

Use the assisted pull-up machine by selecting an assistance weight, kneeling or standing on the platform, gripping the handles slightly wider than shoulder-width, then pulling your chest up toward the bar by driving your elbows down before lowering under control.