Keeping your arms straight (elbows slightly bent), pull the rope up from the floor to your shoulder height, hold for a count of two seconds, and slowly return to the starting position.
Repeat until the set is complete.
Using your legs and butt, straighten your knees until your body comes to a standing position.
Repeat the movement to complete the set.
2. Lateral Raise
*Can complete this exercise sitting down on a bench, or standing up. Tis is also combined with squats in our workouts.
Stand up straight with your feet shoulder width apart and have dumbbells by your side at arms length away. When performing this exercise your palms should be facing down.
Keep your abs pulled into your spine, your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are parallel to the floor (shoulder level) and pause for a second at the top.
Lower the dumbbells back down slowly and repeat.
3. Straight Arm Rope Pull
The movement is the same whether you’re using a rope or a bar!
Find a pulldown machine and attach a wide bar from at your shoulder level on the pulley. Grab the bar with an overhand grip (palms facing down), and make sure your grip is wider than your shoulder-width.
Take a couple steps back and keep your feet shoulder-width apart. Slightly hinge at the waist so your torso is leaning forward. Keep your arms fully extend, so that’ it’s parallel with the ground, and have a slight bend at the elbows.
Pull the bar down while keeping the arms straight. Continue pulling down until your hands are beside your thighs; you should feel a contraction in your lats.
Repeat the movement.
4. Cable Row in Squat
Caution: Avoid swinging your torso back and forth as you can cause a lower back injury. You can use a rope, two handles, or a V-bar to complete this exercise.
Attach a rope to a low pulley on a cable.
Grab the rope, and sit back in a squat position as close to 90 degrees as possible. Make sure you’re far back enough that you have full range of motion with your arms.
Pull the rope as far back as possible by driving your elbows directly behind you. Squeeze your shoulder blades together, hold for 1 second, and then return to the starting position.
