Back
Lat Pull Down
• Gasp the bar with an overhand grip, wider then shoulder width apart. • Sit down and position your knees snugly under the kneepads with your…
Straight Arm Cable Lat Pull Downs
• Adjust the pulley to the highest point and stand facing the weight stack. • Grasp the stirrup handles with both hands slightly wider than…
Standing High Cable Row
• Hold the two cable attachments with both hands palms facing down. • Place one foot in front of the other with knees slightly bent. …
Standing Low Cable Row
• Grab the cable attachments from a low pulley with your palms facing down. • Step back from the machine and straighten your arms so you feel a…
Standing Cable High Row
• Hold the high rope cable attachment with palms down. • Pull the rope straight back towards your chest while keeping your elbows back. …
Squat to Row
• Grab the handles from a lower pulley with a neutral grip. • Take a couple of steps back. • Squat down so your…
Stationary Seated Row Machine
• Sit on the row machine with your chest against the pad. • Make sure the handles are shoulder level. • Keep your…
Reverse Hyperextension Machine
• Adjust the seat so your hips are in line with the axis of rotation. • Keep your core tight and extend your back until your spinal column is…
Single Arm Seated Row
• Sit on the bench with your feet flat against the foot rest and your knees slightly bent. • Grab the cable attachment with your palm facing…
Seated Cable Row Close Grip
• Sit on the bench with your feet flat against the foot rest and your knees slightly bent. • Grab the cable attachment with your palms facing…
Seated Cable Row Wide Grip
• Sit on the bench with your feet flat against the foot rest and your knees slightly bent. • Grab the bar with a wider than shoulder width…
Superman
• Lie down on the floor with your legs and arms extended forward, palms facing the floor and head in a neutral position. • Raise your arms,…
Reverse Grip Lat Pull Down
• Grasp the bar with your palms facing towards you about shoulder width apart. • Sit down and position your knees snugly under the kneepads…
Close Grip Lat Pull Down
• Attach the V-bar to the lat pull down machine. • Grasp the V- bar with your palms facing in towards each other. …
Standing Cable High Row with Rope
• Attach a rope to the high pulley. • Grab each end of the rope and take a few steps back. • Position your feet…
Standing Single Arm Cable Row
• Grab one cable attachment with your palm facing down. • Place one foot in front of the other with knees slightly bent. …
Back Hyperextension
• Position yourself so your hips are slightly above the pad and ankles are supported. • Cross your hands over your chest. …
Reverse Hyper Swiss Ball
• Lie face down on a Swiss ball with your arms straight out in front of you and the ball securely under your hips and lower torso. • …
Straight Arm Bar Pull Downs
• Adjust the pulley to the highest point and stand facing the weight stack. • Grasp the bar with both hands slightly wider than shoulder width…
Pull Throughs
• Attach a rope attachment to the bottom of the cable pulley. • Stand facing away from the machine with your feet slightly wider then shoulder…
Reverse Grip Pull Ups
• Grab the bar using an underhand grip about shoulder width apart. • Lift your legs behind you and hang from the bar. …
Pull Ups
• Grab the bar, using an overhand grip wider then shoulder width apart. • Lift your legs behind you and hang from the bar. …
Seated Cable Row (Close Grip)
• Sit on the bench with your feet flat against the foot rest and your knees slightly bent. • Grab the cable attachment with your palms facing…
Barbell Conventional Deadlift
• Position your feet about shoulder width apart, keeping your core tight, back straight and chest lifted. • Squat down by bending your knees…
Good Mornings
• Position your feet slightly wider then shoulder width apart. • Place the barbell across your traps or upper back. …
Bent Over Barbell Row
• Grasp a barbell about shoulder width apart using an overhand grip. • Draw your hips back and bend forward at the waist keeping your back…
Reverse Grip Bent Over Barbell Row
• Grasp the barbell about shoulder width apart using an underhand grip. • Draw your hips back and bend forward at the waist, keeping your back…
Closed Row with Barbell in Corner
• Stand with your feet shoulder width apart, keeping a slight bend at the knees. • Grab the barbell between your legs with a closed grip and…
One Arm Dumbbell Row
• Begin with your left knee on the bench and right foot flat on the floor. • Lean forward, keeping your back straight and parallel to the…
Dumbbell Pullover
• Lie perpendicular on a flat bench with your traps and upper back touching the bench. • Keep your hips flexed and core tight. …
Bent Over Alternating Dumbbell Row
• Grasp the dumbbell in each hand and position your feet about shoulder width apart. • Bend over at the waist until your back is straight and…