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.

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. 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. 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.