1. Adjust the cable machine to a weight that is comfortable for you to start with. Sit on the bench, keeping your back straight, and grasp the wide grip handlebar with both hands.

2. Sit straight up with a neutral spine and straighten your arms out in front of you, keeping your wrists straight and your elbows locked.

3. Slowly pull the handlebar towards your torso, retracting your shoulder blades as you pull. Your elbows should remain close to your body throughout the movement.

4. Pause for a moment and then slowly return the handlebar to the starting position.

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. Sit at a lat pulldown machine and adjust the knee pad to fi t comfortably against your thighs.

2. Grasp the wide bar attachment with your palms facing away from you and your hands slightly wider than shoulder-width apart.

3. Keeping your back straight, exhale and pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement.

4. Hold the bottom position for a moment, then inhale and slowly release the bar back to the starting position.

1. Set the cable machine to a height just above your head and attach a rope handle.

2. Stand facing the cable machine and grab the rope with an overhand grip, hands slightly wider than shoulderwidth apart.

3. Walk back a few steps until there is tension on the cable, position your feet either hip-width apart or at a staggered stance with one foot in front of the other. Slightly bend your knees.

4. Keeping your chest up and shoulders back, pull the rope towards your face by squeezing your shoulder blades together. Aim to bring your hands to the sides of your face, with your elbows pointing outwards.

5. Slowly release the tension on the cable and return your arms to the starting position. Repeat for desired number of reps.

1. Stand upright with your feet shoulder-width apart and your knees slightly bent. Hold a rope attachment with a neutral grip (palms facing each other).

2. Keep your elbows close to your sides and curl the rope towards your shoulders.

3. Squeeze your biceps at the top of the movement, then slowly lower the rope back down to the starting position, inhaling as you lower the weight.

4. Repeat for your desired number of repetitions.

1. Stand between two dumbbells. Bend at the knees and hips, keeping your back straight, and grip the handles of the weights.

2. Push through your heels to stand up straight, lifting the weights off the ground. Ensure your shoulders are back, chest is up, and your core is engaged.

3. Begin walking at a steady pace, maintaining an upright posture and ensuring the weights do not swing. Keep the core tight and shoulders engaged, walking for a set distance or time before carefully setting the weights back down.