Cable twisting overhead pressCable
Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side. Exhale as you straighten your legs, twist your
Cable one arm lat pulldown
Start off sitting on a bench in front of a low pulley cable machine with one handle attached. Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. Hold
Jumping Pull-up
Stand straight and jump straight up. Jump and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Cable Close-Grip Front Lat 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
Lever Seated Reverse Fly (parallel grip)
Sit on machine with chest against pad. Grasp parallel handles with thumbs up at shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Lever Seated Reverse Fly
Sit in machine with chest against pad. Grasp parallel handles from inside with thumbs down at shoulder height. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Pull-up
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
Reverse grip machine lat pulldown
Start off sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. Hold
Lever Front Pulldown
Grasp lever handles. Sit with thighs under supports. Pull down lever to upper chest. Return until arms and shoulders are fully extended. Repeat.
Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use
Dumbbell Side Lying One Hand Raise
Grab a dumbbell in one hand and lie on an incline bench on your opposite side. Grip the dumbbell firmly with your palm facing towards your body and allow the weight to rest on your upper leg. Maintaining a slight bend in the elbow, raise the dumbbell until it is perpendicular with your upper
Dumbbell Reverse Fly
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary