Load an appropriate weight onto the end of the T-bar.
Stand over the bar so that it’s in between your legs and your chest is resting on the pad. Keep your back flat and make sure you have a firm grip on each side of the V-grip handle.
Remove the bar from the rest. Keep your chest up, your hips back, and your feet wider than shoulder-width apart. Lead the movement with your back, your arms should follow. The focus should not be on the angle of your arms, but on the contraction of your back.
After your back reaches its maximum contraction and your shoulder blades are retracted, slowly let the weight of the bar pull your shoulder blades down to stretch your back.
Let your arms follow naturally until the T-bar is returned to its starting position.
Stand upright with a single dumbbell held by both hands. Your feet should be positioned about shoulder-width apart. Use both hands to lift the dumbbell over your head until both arms are fully extended.
To start, your palms are supporting the weight of the dumbbell with your thumbs wrapping around it. Your palms should be facing upward, maintaining an overlapped grip.
Keep your upper arms close to your head and perpendicular to the ground with your elbows by your ears. Lower the dumbbell in a semicircular motion behind your head so that your forearms touch (or almost touch) your biceps. Your forearms should be the only part moving.
Use your triceps to lower the dumbbell back to the starting position.
Secure a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving.
After reaching the contracted position, slowly bring the rope up to the starting point.
Hold your body above the bars with your arms fully extended and nearly locked into the starting position.
Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body to help to better work your triceps. Lower yourself until a 90° angle is created between your upper arms and forearms.
Exhale and push your torso back up using your triceps (feeling a slight stretch in your shoulders) to bring your body back to the starting position.