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  • Position suspension handles higher than arms’ length above floor.
  • Sit on floor and grasp handles.
  • Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor.
  • Pull body up so sides of chest make contact with handles while keeping body straight.
  • Return until arms are extended straight and shoulders are stretched forward.
  • Repeat.

  • Position a bar in a rack to about waist height. You can also use a smith machine.
  • Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat

  • 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.

  • 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.

  • Place feet on the designated platform(s).
  • Bend at the waist and place chest onto pad.
  • Grasp handles with a closed, pronated grip.
  • Lift the bar off holding rack.
  • Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang.
  • Keep your head in a neutral position and in line with the vertebral column while looking at the floor just ahead of you throughout the entire movement.
  • Pull the bar upward until your upper arms reach the level (or just past the level) of your torso.
  • Maintain the torso in a rigid position with the back flat and knees bent.
  • In a controlled fashion, slowly lower the bar by allowing the elbows to extend back the to the starting position.
  • After the set is complete, place the bar on the floor.

  • For this exercise, you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  • Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat

  • Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position.
  • Pull yourself up by flexing the elbows and extending 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 of the motion before lowering yourself to the starting position.