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. 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. 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. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder-level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.

2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.

3. Pause at the back of the movement, and slowly return the weight to the starting position.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.