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. Attach a cable handle to a high pulley on a cable machine.

2. Place a knee pad under your knees, facing away from the machine and grasp the handles with each hand, palms facing forward.

3. Keeping your core engaged and your back straight, pull the handle down towards your chest, leading with your elbows.

4. Pause for a moment, then slowly release the handle back to the starting position with control.

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. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.

2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.

3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.

4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.

1. Start by lying on your side with your elbow directly under your shoulder and your legs extended.

2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.

3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.

4. Lower your hips back down to the ground.

5. Repeat the movement on the other side.