1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.

2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.

3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.

4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.

1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.

2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.

3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.

4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.

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. 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. Begin in a high plank position with your hands gripping a pair of dumbbells placed shoulder-width apart.

2. Engage your core and lift one dumbbell up towards your ribcage while stabilizing with the other hand. Keep your elbow close to your body.

3. Lower the lifted dumbbell back to the ground and repeat on the other side.

4. Continue alternating sides for the desired number of reps.

1. Set the bar on the Smith machine to a height where you can comfortably hang from it with your arms fully extended.

2. Lie on your back underneath the bar and grab it with a shoulder-width grip.

3. Engage your back muscles and pull your chest up towards the bar while keeping your feet planted firmly on the ground.

4. Slowly lower yourself back down to the starting position with control.

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. Grab the pull-up bar with a grip that is slightly wider than shoulder-width apart and your palms facing away from your body.

2. Engage your back muscles and pull your body up towards the bar until your chin is over the bar.

3. Slowly lower yourself back down to the starting position, with your arms fully extended and your shoulders relaxed.

1. Sit on a cable row machine with your feet fl at on the platform, knees slightly bent, and your back straight. 2. Reach forward and grasp the handle with an underhand grip, with your hands shoulder-width apart and your arms extended. 3. Slowly pull the handle towards your abdomen, squeezing your shoulder blades together and keeping your elbows close to your body. 4. Pause briefl y at the top of the movement, and then slowly release the handle back to the starting position.

1. Begin by hanging from a pull-up bar with a pronated (overhand) grip, hands spaced shoulder-width apart.

2. Without bending your elbows or initiating a full pull-up, focus on moving your shoulder blades down and together. Think of trying to put your shoulder blades into your back pockets. Your body will lift up slightly, but the movement should be minimal and come primarily from the scapula. Your arms should remain straight throughout.

3. Slowly release the depression, allowing your shoulder blades to glide apart and upward (elevate) under control. This returns you to the starting position.

1. Set up the Smith machine bar to hip height. Stand facing the machine and grasp the bar with one hand, keeping your palm facing down and your elbow close to your body.

2. Lean forward, hinging at the hips, keeping your back straight and your core engaged.

3. Release the bar and let your arm straighten with the weight of the bar.

4. Pull the bar towards your ribcage, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the bar back to the starting position.

5. Complete the desired number of repetitions on one side before switching to the other arm.

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 in front of a cable machine with a rope attachment at shoulder height. Grab the rope with an overhand grip and arms fully extended.

2. Keeping your arms straight, pull the rope 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 rope back to the starting position with control.

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. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.

2. Hold the towel overhead with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.

3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.

4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.

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.