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. 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. 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. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.

2. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder, squeezing at the top of the movement.

3. Lower the dumbbell back down to the starting position and repeat the movement with the opposite arm.

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

1. Start by standing with your feet shoulder-width apart, with your toes pointed slightly outward.

2. Lower your body down into a squat position by bending at the knees and hips, keeping your chest lifted and your weight in your heels.

3. Explosively jump up out of the squat, lifting your arms overhead for momentum.

4. Land softly back in the squat position and repeat the jump for the desired number of reps.