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. 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. Set the cable machine to a height just above your head and attach a rope handle.

2. Stand facing the cable machine and grab the rope with an overhand grip, hands slightly wider than shoulderwidth apart.

3. Walk back a few steps until there is tension on the cable, position your feet either hip-width apart or at a staggered stance with one foot in front of the other. Slightly bend your knees.

4. Keeping your chest up and shoulders back, pull the rope towards your face by squeezing your shoulder blades together. Aim to bring your hands to the sides of your face, with your elbows pointing outwards.

5. Slowly release the tension on the cable and return your arms to the starting position. Repeat for desired number of reps.

1. Start by standing up straight with your feet shoulder-width apart and your arms extended in front of you, holding the EZ bar with an underhand grip.

2. Keeping your elbows close to your sides, slowly curl the bar up towards your chest, squeezing your biceps at the top of the movement.

3. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position, making sure to keep your elbows in the same position.

4. Repeat for the desired number of repetitions.

1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, engaging your core.

2. Lift your feet off the ground, balancing on your sit bones.

3. Twist your torso to the right, bringing your hands or weight towards the right side of your body.

4. Return to the center and twist to the left side, bringing your hands or weight towards the left side of your body.

5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.