Dumbbell One Arm Bent-over Row
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and
Dumbbell Alternate Biceps Curl
Stand (torso upright) with a dumbbell in each hand held at arm’s length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing
Chin-ups (narrow parallel grip)
Grasp the v-bar or a set of parallel bars so that your palms are facing each other. Let your body hang from the bar with your arms straight. Your legs should stay in line with your torso throughout this exercise. Slowly pull yourself up by contracting your arms until your chin is higher than
Cambered Bar Lying Row
Place a barbell underneath an exercise bench. Lie face down on the exercise bench and grab the bar using a palm down (pronated grip) that is wider than shoulder width. This will be your starting position. As you exhale row the bar up as you keep the elbows close to your body to either
Cable Seated High Row (V-bar)
Sit down on a pull-down machine with a V-Bar attached to the top pulley. 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 V-bar with the palms facing each other (a neutral grip). Stick
Cable Reverse-grip Straight Back Seated High Row
Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a supinated grip (double underhand) just inside of shoulder width. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Pull the handle towards your body until the
Cable Rear Pulldown
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
Cable Rear Delt Row (with rope)
Stand in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. Keep your lower
Cable Pulldown (pro lat bar)
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
Cable One Arm Curl
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be
Cable Low Seated Row
Grab a bar attached to the low pulley, sit upright on the flat bench, keep your feet up on the platform in front, lean slightly back, and keep your chest out. Breathe in and pull the bar towards you till it touches your abs. Squeeze your shoulder blades. Do not move forward or backward
Cable Front Seated Row
For this exercise you will need access to a cable pulley machine. And a bench set up at 90 degrees. Position yourself on the bench facing the bar of the pulley. Lean over as you keep the natural alignment of your back and grab the bar. Keeping the torso stationary, pull the handle back