Barbell-Reverse-Grip-Bent-Over
- Stand with feet shoulder-width apart, knees slightly bent, and grasp the barbell with a reverse grip (palms facing towards you).
- Hinge forward at the hips, keeping your back straight and core engaged, until your torso is parallel to the floor.
- With elbows pointing out to the sides, pull the barbell towards your upper abdomen, squeezing your shoulder blades together. Lower the barbell back down in a controlled manner. Repeat for the desired number of repetitions.
Single-Arm-Bench-Bent-Over-Row
- Stand beside a bench, place one knee and hand on the bench, keeping your back flat and parallel to the ground.
- Hold a dumbbell in your free hand, letting it hang straight down with your arm fully extended.
- Pull the dumbbell up towards your waist by bending your elbow, keeping it close to your body, then lower it back down in a controlled manner. Repeat for the desired number of repetitions before switching sides.
Barbell-Upright-Row
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip slightly narrower than shoulder-width.
- Engage your core and keep your back straight as you lift the barbell towards your chin, leading with your elbows.
- Pause briefly at the top of the movement, then slowly lower the barbell back down to the starting position, maintaining control throughout the exercise.
Cable-Pulldown-Wide
- Adjust the cable pulldown machine with a wide grip attachment and select an appropriate weight.
-Sit facing the machine with your knees comfortably positioned under the leg pads and your feet flat on the floor.
- Grasp the wide grip attachment with an overhand grip, slightly wider than shoulder-width apart. Pull the bar down towards your chest, engaging your back muscles. Slowly release and repeat for the desired number of repetitions.
Cable-Reverse-Grip-Straight-bar
- Set up the cable machine with the straight bar attachment at a low position.
- Stand facing away from the machine and grasp the straight bar with a reverse grip (palms facing towards you).
- Keeping your elbows close to your sides, pull the bar towards your body, squeezing your back muscles. Slowly return the bar to the starting position, maintaining control throughout the movement.
Lat-Pull-Down-Close-Grip
- Sit down on the Lat Pull-Down machine, adjusting the thigh pad and knee pad to secure your body in place.
- Grasp the close-grip handles with an underhand grip, hands positioned slightly narrower than shoulder-width apart.
- Pull the bar down towards your upper chest while keeping your back straight and engaging your lat muscles. Pause momentarily at the bottom, then slowly release the bar back up to the starting position. Repeat for the desired number of repetitions.
Landmine-Row
- Set up a landmine by inserting one end of a barbell into a landmine attachment or securely anchoring it in a corner.
- Stand beside the landmine, facing the weight. Hold the barbell with one hand, keeping your back straight and knees slightly bent.
- Pull the barbell towards your body by retracting your shoulder blade and bending your elbow, keeping it close to your side. Squeeze your back muscles at the top of the movement, then slowly lower the barbell back down to the starting position. Repeat for the desired number of repetitions, then switch sides if performing unilateral rows.
standing-Lat-Cable-Pull-Over
- Stand with your feet shoulder-width apart, facing a cable machine with a lat pulldown attachment.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Keeping your arms straight, pull the bar down and back towards your thighs, engaging your lats. Slowly return to the starting position and repeat for the desired number of repetitions.
traight-Bar-Cable-Row-Normal-Grip
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the straight bar attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the bar towards your abdomen, squeezing your shoulder blades together, then slowly release and return to the starting position.
V-Bar-Lat-Pull-Down
- Sit on the lat pull-down machine and grasp the V-bar attachment with an overhand grip, palms facing each other.
- Position your thighs securely under the thigh pads, keeping your feet flat on the floor.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together, and then slowly return to the starting position, maintaining control throughout the movement.
Back-Extension-On-Exercise-Ball
- Position yourself face down on an exercise ball, with your hips centered on the ball and your feet anchored against a stable object or wall.
- Cross your arms over your chest or place your hands behind your head, maintaining a neutral spine.
- Engage your lower back muscles and lift your upper body off the ball, extending your back until your body forms a straight line. Lower yourself back down with control and repeat the exercise.
Back-Stretch-Standing-With-Bench
- Stand facing a bench or sturdy elevated surface.
- Place your hands on the edge of the bench, slightly wider than shoulder-width apart.
- Slowly walk your feet backward, extending your arms and lowering your torso until you feel a gentle stretch in your back.