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. 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. 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. Adjust the pulleys so that they are positioned above your head and adjust the weight.

2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you just above shoulder level shoulder level. Your palms should be facing away from your face. This will be your starting position.

3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.

4. Pause at the end of the motion before returning the handles to the start position.

1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

1. Sit on the floor with your legs extended out in front of you and your hands placed on the ground by your hips for support.

2. Engage your core muscles and lift your feet a few inches off the ground, keeping your legs together.

3. Bring your knees towards your chest, then extend your legs out in front of you, keeping them a few inches off the ground.

4. Repeat the movement by bringing your knees towards your chest again, and then extending your legs out in front of you.