Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and stand on preacher bench. Place the back of your upper arms against the padding, fully extending your arms. Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps. Pause,
Keep your knees slightly bent and elbows tight to your side as you exhale and bend your elbows, curling the bar up. Maintain your wrists straight and curl up until your biceps reach peak contraction without allowing your elbows to sway forward. Return your arms slowly back down to starting position and repeat.
Grab the handles with your palms toward you. Pull the handles down as you sit into the seat. Adjust the leg pad tight on your quads as to keep your lower body stable. Keep your chest up as you pull the handles simultaneously down to your side. Control the movement back up to the
Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward. Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the
Stand with your legs apart, with barbell held firm. Pick up the dumbbell bar and rest both your elbows on your thighs. Bend your back forming a hunch while facing front. This is your starting position. Exhale as you curl the dumbbell up towards your shoulder. At the top of the movement, hold the
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides
Position suspension handles higher than arms' length above floor. Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor. Pull body up so sides of chest make contact with handles while keeping body straight. Return until arms are extended