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  • 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.

  • Place two low chairs side by side, with a gap between them.
  • Sit between the chairs, on the floor, with your legs straight.
  • Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid.
  • Keeping your body rigid, exhale as you lift your body by pressing the backs of your upper arms down onto the chairs.
  • Hold for a count of two and squeeze your back muscles.
  • Inhale as you lower your body to the starting position.
  • Repeat for the prescribed number of repetitions.

  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat

  • Stand over a t-bar with a wide stance and knees slightly bent.
  • Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little.
  • Your back should be straight and almost horizontal, and your arms should be almost fully extended.
  • Exhale as you pull the t-bar up to your abdomen.
  • Hold for a count of two.
  • Inhale as you return the t-bar to the starting position.
  • Repeat.

  • 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.
  • Put your left hand on your left thigh for stability.
  • Starting with an overhand position, start pulling your arm in towards your side.
  • As you’re pulling the weight, twist at the wrist to form an underhand grip (palms facing up).
  • Pull your arm in as far a possible and squeeze through the shoulder blade.
  • Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  • Repeat for reps and then repeat on the opposite arm.

  • Start off setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand.
  • Bend down slightly with your back and then once in position, elevate the handle up towards your side, squeezing your back and lat muscles, and hold for a count.
  • Return back to the starting position.
  • Repeat

  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore, do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

  • Sit slightly forward on platform or secured bench close to cable attachment.
  • Bend forward and grasp cable stirrup with one hand.
  • Slide hips back by positioning knees with slight bend.
  • Allow shoulder with stirrup to be pulled forward with forward bend and twist through waist.
  • Pull cable attachment to side, extending and twisting through waist.
  • Pull shoulders back and sit upright while pushing chest forward during contraction.
  • Return until arm is extended and shoulder is stretched forward.
  • Repeat and perform exercise with opposite arm.
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