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. 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. Sit on a cable row machine with your feet flat 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 briefly at the top of the movement, and then slowly release the handle back to the starting position.

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. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.

2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.

3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.

4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.

1. Start by lying on your side with your elbow directly under your shoulder and your legs extended.

2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.

3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.

4. Lower your hips back down to the ground.

5. Repeat the movement on the other side.