Category Archive for "Exercises"

T-Bar Rows

Begin by placing your chest on the pad of the machine and then place your feet on the proper platforms. Now, reach down and grab the handles with a double over hand grip. Arch your back slightly and look straight…

Sumo Deadlifts

Begin by placing your feet under a loaded barbell with a stance that is wider than shoulder width apart. As you get more experienced with this movement, you can move your feet wider. Your feet should still be halfway under…

Straight Arm Lat Pushdown

First attach a straight bar to the high pulley machine and stand back approximately 2 feet from the machine. Grab the handle with your palms facing down and hold your torso tight. While keep your arms straight, pull the bar…

Seated Good Mornings

Begin by placing a bar across your back as if you were going to perform a squat. Then sit down on a flat bench with a slight arch in your lower back. Keep your chest out and your head up…

Reverse Grip Low Pulley Rows

Attach a straight bar handle to the low pulley machine and then sit down on the machine. Next, reach forward and grab the handle with palms facing the ceiling grip; similar to a bicep curl grip. Now, lean back until…

Reverse Grip Lat Pull Down

Begin by attaching a straight bar to the lat pulldown machine and then adjust the knee pads so your legs will fit underneath of them comfortably; if you do not have a straight bar you can also use a wide…

Pull Ups

Begin by grasping a pull up bar with a shoulder width grip and your palms facing away from your body. Allow your body to hang naturally and then pull your body up until your chin is over the bar. Squeeze…