Inverted Row (female)
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your
Dumbbell Zottman Preacher Curl
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position. As you
Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Cable Wide-Grip Lat Pulldown (female)
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward
Lever Seated Row (version 2)
Sit on seat and position chest against pad. Push foot lever if available. Grasp narrower parallel grip handles. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Sit on the machine. Position yourself comfortably. Steady yourself and move the hands as you would move your legs while riding a bike. Repeat.
Lever Preacher Curl (plate loaded)
Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.
Lever Lateral Pulldown (plate loaded)
Grasp handles to each side with overhand grip. Sit on seat and position thighs under leg pads. Pull levers down to sides of shoulders. Return until arms and shoulders are fully extended. Repeat.
Smith Machine Bicep Curl
Start off setting up a smith machine with the amount of weight you would like to perform for a bicep curl. Stand up straight in front of the machine grabbing the bar with an underhand grip. Slowly take the bar up off of the supports and lower it so that your arms are rested
Dumbbell Cross Body Hammer Curl (Version 2)
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell
Lever Preacher Curl (version 2)
Sit on the preacher machine. Rest the backs of your upper arms on the padded surface, in line with your shoulders. Grasp the handles Exhale as you curl the handles up towards your shoulders. Hold for a count of two and squeeze your biceps. Inhale as you lower the handles until your elbows are
EZ Barbell Seated Curls
After sitting on a flat bench, grab a barbell and place it on your thighs. Make sure your back is straight while the knees and feet spaced closer than your shoulders. Hold the barbell with your hands spaced at your shoulder width using a supinated grip (underhand grip). It is your initial position. Bending