1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.

2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.

3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.

4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.

1. Load an appropriate weight onto the end of the T-bar.

2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad (if your machine has one). Keep your back flat and make sure you have a firm grip on the bar or V-grip handle.

3. Lift to remove the bar from rest. Keep your chest up, hips back, and feet wider than shoulder-width apart.

4. After you reach maximum contraction, slowly allow the weight of the bar to lower down until your arms are almost straight before repeating the movement for the desired number of repetitions.

1. Stand in front of a cable machine with a straight bar attachment at shoulder height. Grab the bar with an overhand grip and arms fully extended.

2. Keeping your arms straight, pull the bar down towards your thighs by contracting your lats and shoulder blades. Make sure to keep your core engaged and your back straight throughout the movement.

3. Slowly release the bar back to the starting position with control.

1. Attach a close grip handle to a cable machine and adjust the weight to your desired resistance level.

2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.

3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.

4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.

5. Hold the top position for a moment, then slowly lower the handle back to the starting position.

1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.

2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.

3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.

1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.

2. Take a step backward to move the weight off of the weight stack.

3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.

4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the floor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.

5. Slowly bend your elbows to return to the starting position.

1. Stand in front of the cable machine with your feet shoulder-width apart.

2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.

3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.

4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.

1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.

3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.

4. Repeat for the desired number of reps.