Dumbbell Rear Lateral Raise
Select the desired weight from the rack then take a few steps back into an open area. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip. Take a deep breath and pull the dumbbells towards
Dumbbell Rear Fly
Place a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing
Dumbbell Rear Delt Row-shoulder
Position yourself on a flat bench with a dumbbell in one hand and keep it extended down in front of you Slowly pull the dumbbell up until your elbow is just above your shoulder. Hold for a count and squeeze your back muscles. Return back to the starting position and repeat for as many
Dumbbell Lying One Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the
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 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 Cross-over Revers Fly
Face the cable machine and set the pulleys low. Cross the cables over and hold the opposite handle in each hand. Lean over with a flat back. Pull the cables back in a reverse fly motion with straight arms.
Cable Cross-over Lateral Pulldown
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down
Cable Bar Lateral 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 Upright Row
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should