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1. On a pull up bar, grasp the bar or handles with a wider-than-shoulder-width grip. Your palms should be on the grip facing away from you.2. Exhale as you pull your body up until your chin rises over the bar. 3. Hold for a count of two and squeeze your back muscles. 4. Inhale as […]

On a seated cable row machine, attach a ‘V-Grip’ handle to the machine, and set the weight to one you can comfortably do around 10 reps for. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on […]

Using a lateral pulldown machine, adjust the pad so your thighs fit comfortably underneath them. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats (your back muscles) at the bottom of […]

Grip a dumbbell with a full grip, one in each hand. Push your hips back and bend your knees, so you are in a similar position to a deadlift (image 1). Your palms should be facing towards you. Pull your elbowsup towards your lower back, bringing the dumbbells up. Try not to put the dumbbell […]