Instructions Information Related exercises Set the cable as high as possible and place a bench in the middle of the machine. 2. Attach a straight bar to the cable and grab it with your hands shoulder-width apart palms facing down. 3. Sit on the bench and while keeping your back straight, pull the bar […]
Instructions Information Related exercises Set the cable as high as possible and place a bench in the middle of the machine. 2. Attach a straight bar to the cable and grab it with your hands over shoulder-width apart palms facing down. 3. Sit on the bench and while keeping your back straight, pull the
Instructions Information Related exercises Position your upper back on a flat bench and squeeze your shoulder blades together. 2. Hold the dumbbell with your palms so that it is over your shoulders and slightly bend your elbows. 3. Slowly lower the dumbbell and fully stretch your lats while keeping your elbows slightly bent.
Instructions Information Related exercises Sit sideways in the row machine and press your armpit against the support pad. 2. Grab the handles with a grip of choice: A. Pronated (Overhand) for targeting the upper back. B. Neutral for targeting upper back and a little bit of lats. C. Supinated (Underhand) for targeting
Instructions Information Related exercises Sit upright in the row machine and press your chest against the support pad. 2. Grab the handles with an Underhand grip and pull them to your sides until the handles reach your torso. 3. Hold the contraction for a moment and slowly extend your elbows back to the starting
Instructions Information Related exercises Sit upright in the row machine and press your chest against the support pad. 2. Grab the handles with a Neutral grip and pull them with your elbows close to your sides until the handles reach your torso. 3. Hold the contraction for a moment and slowly extend your elbows
Instructions Information Related exercises Sit upright in the row machine and press your chest against the support pad. 2. Grab the handles with an overhand grip and pull them to your sides with your elbows slightly flared out until the handles reach your torso. 3. Hold the contraction for a moment and slowly extend
Instructions Information Related exercises Anchor a barbell to a corner and load it with a desirable weight. 2. Stand on one side of the bar. Lean forward with a slight bend in the knees, Grab the bar from the edge and pull it up with your elbows flared out to target your Upper Back muscles.
Instructions Information Related exercises Anchor a barbell to a corner and load it with a desirable weight. 2. Stand on one side of the bar. Lean forward with a slight bend in the knees, Grab the bar from the edge and pull it up with your elbows close to your side to target your lats.
Instructions Information Related exercises Place a pair of dumbbells in front of an incline bench and lie prone on it. 2. Ask a friend or your training partner to hand you the dumbbells and pull them up to the side of your stomach. 3. Squeeze your lats for a second and slowly lower the
