Instructions Information Related exercises Set the smith machine bar in the middle, hang from it with a supinated (Underhand) Grip and unshrug your shoulder and flex your abs. 2. Pull yourself up and flex your elbows. Try to minimize the engagement of biceps by focusing on pulling your chest to the bar. 3. Hold […]
Instructions Information Related exercises Hang from the pullup bar with your hands shoulder width apart and palms facing your body (Underhand Grip) 2. Flex your abdominal muscles and unshrug your shoulders. 3. Pull yourself up by flexing your elbows down and back. 4. Once you have reached your chest to the bar, slowly
Instructions Information Related exercises Hang from the pullup bar with your palms facing each other (Neutral Grip). 2. Flex your abdominal muscles and unshrug your shoulders. 3. Pull yourself up by flexing your elbows down and back. 4. Once you can’t go any higher, slowly extend your elbows back to the starting position.
Instructions Information Related exercises Hang from the pullup bar with your hands just over shoulder width apart and palms facing away from your body (Overhand Grip). 2. Flex your abdominal muscles and unshrug your shoulders. 3. Pull yourself up by flexing your elbows down and back. 4. Once you have reached your chest
Instructions Information Related exercises Set the cable as high as possible with a Straight bar attachment. 2. Put one foot forward and the other back. Grab the bar with a Pronated (Overhand) Grip and keep your elbows tucked in and bent to 90 degrees. 3. At the same time, extend your elbows and lean
Instructions Information Related exercises Sit perpendicular on a bench and place your hands on it shoulder-width apart. 2. Hold your bodyweight while you bring your hips forward and extend your legs and put your heels on the ground. 3. Stick your chest out and unshrug your shoulder and keep this position at all times.
Instructions Information Related exercises Set the cable at knee height with no attachments (if you have access to a single hand rope attachment, use that instead). 2. Lean forward, place one foot in front, put your forearm over your thigh and grab the cable with your other arm. pull your elbow up to your side
Instructions Information Related exercises Stand straight with your feet shoulder-width apart. Lean forward and place your forearm on top of an incline bench. 2. Grab a dumbbell, palm facing in and pull your elbow up to your side. This is the starting position. 3. Extend your elbow to raise the dumbbell behind you until
Instructions Information Related exercises Stand straight with your feet shoulder-width apart, lean forward and place your forehead on top of an incline bench. 2. Grab a pair of dumbbells, palms facing in and pull your elbows up to your sides. This is the starting position. 3. Extend your elbows to raise the dumbbells behind
Instructions Information Related exercises Lie on a bench and unshrug your shoulders. Grab a barbell with your hands just inside shoulder-width apart and hold it over your chest with your arms extended. 2. Slowly lover the bar to your chest by bending the elbows and flexing your triceps (make sure to keep your elbows tucked
