Lever Reverse grip Lateral Pulldown (plate loaded)
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
Dumbbell Scott Press
Stand with a dumbbell in each hand. Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At
Dumbbell Rear Fly (female)
Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your
Barbell Shoulder Grip Upright Row (female)
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
Dumbbell Seated Bent Arm Lateral raise
Holding a dumbbell in each hand, sit on the end of a bench or on a chair. Keeping your back straight, lean forward a little. Let the dumbbells hang down by your sides, with your elbows slightly bent. Externally rotate your shoulders a little so that your palms face a little forward instead of
Dumbbell Standing Bent Arm Lateral raise (female)
Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides. Bend forward a little at the hips. Eternally rotate your shoulders so that your thumbs point out diagonally. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level
Wide Grip Pull-Up
Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top
Wide Grip Rear Pull-Up
Start by grabbing on to a pull-up bar. Put each hand so that it’s about a foot from your head. As you lift yourself up left so your back of neck is behind the pull-up bar. Exhale as you lift yourself up. Slowly let yourself back down to the starting position. Repeat.
Lever One Arm Lateral Wide Pulldown (plate loaded)
Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. Reach up and grab one handle with an overhand grip as this will be your starting position. Slowly pull down, bringing the handle to your side
Close Grip Chin-Up
Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Step up and grasp bar with underhand shoulder-width grip. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Cable Palm Rotational Row
Set up for the cable palm rotational row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand. Take the weight off the stack and bend at the knees slightly.