Attach a long, straight bar to the cable and position yourself at the machine. Grab the bar with an overhand grip, just beyond shoulder width. Sit up straight and pull your shoulders back. Pull the bar to your abdomen without leaning back more than a few degrees. Pause, then slowly return to the starting position wihtout leaning forwards at the waist or hips. Link to this post!
All posts in Workout Exercises
Wide Grip Seated Row
Attach a straight bar to a low cable and sit with your feet braced against the footrest, knees slightly bent. Grab the bar with a wide, overhand grip and sit upright so your torso is perpendicular to the floor, keep your lower back in it’s natural alignment. Pull the bar to your lower chest and slowly return to the starting position. Link to this post!
One Arm Bent Over Row
Grab a dumbbell with your right hand. Place your left hand and left knee on a flat bench. Keep your back flat and your upper body parallel to the floor. Let your right arm hand straight down from your shoulder, turn your palm so it’s facing your right leg. Raise your right upper arm until it’s just past parallel to the floor. Your upper arm should be perpendicular to your body at the top of the move. Your lower arm should be pointing towards the floor. Pause and slowly lower the weight to the starting position. Link to this post!
Deadlift
Stand with your feet flat beneath a barbell, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat. Link to this post!
Alternating Dumbbell Curls
Sit on the end of a bench and hold dumbbells in each hand with your arms hanging by your sides, palms turned towards your body. Keeping your elbows close to your body, curl the weight with your right hand forwards and up, twisting your palm forards as you lift, return to the starting position and repeat with your left hand. Link to this post!
Preacher Curl
Sit on preacher bench placing your elbows on the pad.. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grab a curl bar with shoulder width underhand grip. Raise the bar until your forearms are vertical with the back of the upper arm remaining on the pad. Lower the barbell until arms are fully extended. Link to this post!
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