1. Hang from a pull-up bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
2. Engage your shoulder blades and pull your body up until your chin clears the bar.
3. Lower your body back down to the starting position, maintaining control.
4. Repeat the movement for the desired number of reps.
1. Sit at a low-row machine with your feet firmly planted on the platform, knees slightly bent, and grasp the handles with both hands.
2. Keep your back straight, chest up, and shoulder blades down and back as you pull the handles toward your body, squeezing your shoulder blades together.
3. Slowly release the handles back to the starting position, maintaining control of the weight.
4. Repeat the movement for the desired number of reps.
Step 1: Adjust the height of the seat so that your thighs are touching the provided pads and your body is locked in place.
Step 2: Grasp each handle with an overhand grip so that your palms are facing away from your body.
Step 3: Begin the exercise by contracting your back muscles and pulling the bars down until your shoulder blades are pinched together.
Step 4: Slowly let the weight back up until your arms are extended. Repeat as necessary.
1. Sit at a low-row machine with your feet firmly planted on the platform, knees slightly bent, and grasp the handles with both hands.
2. Keep your back straight, chest up, and shoulder blades down and back as you pull the handles toward your body, squeezing your shoulder blades together.
3. Slowly release the handles back to the starting position, maintaining control of the weight.
4. Repeat the movement for the desired number of reps.
1. Stand with your feet shoulder-width apart, holding two kettlebells in front of your body with an overhand grip.
2. Hinge forward at the hips, keeping your back straight and the kettlebells hanging toward the ground.
3. Pull the kettlebells up toward your ribcage, keeping your elbows close to your sides and squeezing your shoulder blades toward your spine.
4. Slowly lower the kettlebells back down to the starting position, keeping control of the weight throughout the movement, and repeat for the desired number of reps.
1. Stand with your feet shoulder-width apart, holding two dumbbells in front of your body with an overhand grip.
2. Hinge forward at the hips, keeping your back straight and the dumbbells hanging toward the ground.
3. Pull the dumbbells up toward your ribcage, keeping your elbows close to your sides and squeezing your shoulder blades toward your spine.
4. Slowly lower the dumbbells back down to the starting position, keeping control of the weight throughout the movement, and repeat for the desired number of reps.
1. Place one hand and one knee on the edge of a flat bench. Hold a dumbbell in the opposite hand. Keep a straight back position.
2. Start with the dumbbell hanging directly under your shoulder.
3. Drive your elbow backwards while maintaining a straight back position.
4. Return the weight, under control, to the dead hang starting position.
1. Adjust the seat of the seated close cable row machine to your height and select the appropriate weight.
2. Sit down and grasp the handles with a neutral grip (palms facing each other).
3. Pull the handles towards your torso, squeezing your shoulder blades together.
4. Pause briefly, then slowly release the handles back to the starting position. Repeat for the desired number of reps.
1. Adjust the roller pads so you can fully sit down on the seat pad with your legs tucked comfortably under the rollers.
2. Grip the handles wider than shoulder width before taking a seat with your arms stretched overhead.
3. Begin pulling the handle down towards your body. Lean back slightly so the bar can keep moving down towards the top of your chest.
4. Return to the original starting position in a slow and controlled manner.
1. Adjust the weight of the machine and kneel on the knee pad.
2. Grip the pull-up bar with your hands about shoulder-width apart and hang down with your arms fully extended.
3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
4. Lower yourself down slowly to the starting position and repeat for the desired number of reps.
1. Sit on the seat with your feet firmly planted on the footrests, and adjust the chest pad so that it is snug against your chest.
2. Reach forward and grasp the narrow grip handle with an overhand grip.
3. Keep your back straight and pull the handle towards your chest, squeezing your shoulder blades together.
4. Pause for a moment at the end of the movement and then slowly release back to the starting position.
1. Adjust the upper roller pad so that it is in line withyour shoulder blades.
2. Sit into position and press your lower back against the lower pad position and put your feet on the foot rest. Grip the handles or cross your arms.
3. Push your upper back into the roller and arch your lower back around the lower pad.
4. Return back to the starting crunched position in a slow and controlled manner.
1. Position yourself on the chest-supported T-bar row machine with your chest against the pad and your feet securely planted on the ground.
2. Grip the handles with an overhand grip and pull the weight towards your chest, keeping your elbows close to your body.
3. Pause briefly at the top of the movement, then slowly lower the weight back down to the starting position.
4. Repeat for the desired number of reps, making sure to maintain proper form throughout the exercise.
1. Lie face down on a stability ball with your feet on the ground and hands behind your head.
2. Squeeze your glutes and lift your upper body off the ball until your body forms a straight line.
3. Hold for a second and slowly lower your upper body back down to the starting position.
4. Repeat for desired reps.
1. Sit on the machine with your feet flat on the footrests and grasp the handles with an overhand grip.
2. Sit with your back straight and shoulders down and back.
3. Keep your arms extended in front of you and pull the handles towards your torso by squeezing your shoulder blades together.
4. Pause briefly, then slowly release the handles back to the starting position. Repeat the movement for the desired number of reps.
1. Stand with your feet hip-width apart, bend your knees slightly and bend forward at the hips to grasp the barbell with an overhand grip.
2. Keep your back straight and pull the barbell towards your stomach, keeping your elbows close to your body.
3. Slowly lower the barbell back to the starting position, keeping control of the weight throughout the movement.
4. Repeat the movement for the desired number of reps.
1. Sit on the machine with your back straight and feet flat on the floor.
2. Grasp the handle with a wide overhand grip and pull it down towards your chest while exhaling.
3. Squeeze your shoulder blades together at the bottom of the movement and pause briefly.
4. Slowly release the bar back up to the starting position while inhaling. Repeat the movement for the desired number of reps.
1. Place one end of the barbell into a landmine apparatus or into a corner of a wall.
2. Stand facing the barbell with your feet shoulder-width apart, and grab the barbell with one hand using an overhand grip.
3. With your core engaged and your back straight, pull the barbell towards your torso, keeping your elbow close to your body.
4. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
1. Secure a resistance band to a pull-up bar and pull it down to a level where it is taut and secure.
2. Loop the resistance band around one or both knees and grasp the pull-up bar with both hands, palms facing away from you.
3. Using the assistance of the resistance band, pull yourself up towards the bar until your chin is above the bar.
4. Slowly lower yourself back down to the starting position, maintaining control and tension in the resistance band.
1.Set an incline bench to a comfortable angle, typically around 45 degrees. Place a pair of dumbbells on the floor near the head of the bench.
2. Position yourself face down on the incline bench, resting your chest against the top of the bench and allowing your arms to hang down, holding the dumbbells with an overhand grip.
3. Engage your core muscles and squeeze your shoulder blades together as you lift the dumbbells up towards your chest.
4. Slowly lower the dumbbells back down to the starting position, fully extending your arms..
1. Start in a high plank position with your hands holding a pair of dumbbells, each hand resting on the ground directly under your shoulders. Your feet should be shoulder-width apart, and your body forming a straight line from head to heels.
2. Engage your core and glutes to keep your body stable as you lift one dumbbell off the ground, rowing it up towards your chest while keeping your elbow close to your body.
3. Lower the dumbbell back down to the ground, maintaining your plank position.
4. Repeat the rowing motion on the other side, lifting the opposite dumbbell off the ground.
1. Start in a high plank position with your hands holding a pair of dumbbells, each hand resting on the ground directly under your shoulders.
2. Your feet should be shoulder-width apart, and your body forming a straight line from head to heels.
3. Engage your core and glutes to keep your body stable as you lift one dumbbell off the ground, rowing it up towards your chest while keeping your elbow close to your body.
4. Lower the dumbbell back down to the ground, then perform a push-up by bending your elbows and lowering your chest towards the ground.
1. Start in a high plank position with hands on dumbbells.
2. Perform a row with one dumbbell, then lower it to the ground.
3. Do a push-up, then return to the plank position.
4. Alternate rows and push-ups with each arm. Focus on control and engaging your core.
1. Stand inside the trap bar with your feet shoulder-width apart. Grip the handles with your palms facing your body.
2. Keep your back straight and chest lifted. Lift the trap bar by straightening your hips and knees, focusing on using your leg muscles.
3. Once you've fully extended your hips and knees, lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and then lower the trap bar by bending your hips and knees. Repeat for the desired number of repetitions, focusing on engaging your leg and shoulder muscles during the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Dumbbell Shrug:
1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Keep your back straight and your chest lifted. Relax your arms and shoulders.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement.
Here are the 4 steps to perform the Barbell Shrug:
1. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip, hands slightly wider than shoulder-width apart.
2. Keep your back straight and chest lifted. Relax your arms and shoulders.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Kettlebell Shrug:
1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand by your sides.
2. Keep your back straight and chest lifted. Relax your arms and shoulders.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform Barbell Shrugs Behind Back:
1. Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip, hands slightly wider than shoulder-width apart.
2. Keep your back straight and chest lifted. Relax your arms and shoulders.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform Smith Machine Behind Back Shrugs:
1. Stand inside the Smith machine with your feet shoulder-width apart. Position the barbell of the Smith machine behind your back at hip level.
2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and chest lifted.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform Smith Machine Shrugs:
1. Stand inside the Smith machine with your feet shoulder-width apart.
2. Position the barbell of the Smith machine at thigh level.
3. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
4. Lift your shoulders as high as possible by shrugging them towards your ears, then lower them back down. Repeat for the desired number of repetitions, focusing on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Seated Dumbbell Shrug:
1. Sit on a bench with back support, holding a dumbbell in each hand by your sides.
2. Keep your back straight and chest lifted.
3. Lift your shoulders as high as possible by shrugging them towards your ears.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions, focusing on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Seated Barbell Shrug:
1. Sit on a bench with back support, or on a chair, with your feet flat on the floor.
2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart, holding it under your thighs.
3. Keep your back straight and chest lifted.
4. Lift your shoulders as high as possible by shrugging them towards your ears while holding the barbell. Lower your shoulders back down and repeat the shrug for the desired number of repetitions, focusing on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Incline Dumbbell Shrug:
1. Set an incline bench to a comfortable angle, typically around 30 to 45 degrees.
2. lay on the incline bench with a dumbbell in each hand, resting your chest on the upright pad and feet plated for support. Let the dumbbells hang.
3. Lift your shoulders as high as possible by shrugging them towards your ears while holding the dumbbells.
4. Lower your shoulders back down and repeat the shrug for the desired number of repetitions, focusing on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Standing Plate Loaded Shrug Machine exercise:
1. Stand in front of the plate loaded shrug machine with your feet shoulder-width apart.
2. Adjust the machine to your desired height and load the appropriate weight plates onto it.
3. Grasp the handles or grips provided with an overhand grip, hands slightly wider than shoulder-width apart.
4. Lift your shoulders as high as possible by shrugging them towards your ears while holding the machine's handles or grips. Lower your shoulders back down and repeat the shrug for the desired number of repetitions, focusing on engaging your shoulder muscles and maintaining proper form throughout the movement. Adjust the weight as needed.
Here are the 4 steps to perform the Single Arm Dumbbell Shrug:
1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand by your side.
2. Keep your back straight and chest lifted.
3. Lift your shoulder on the side with the dumbbell as high as possible by shrugging it towards your ear.
4. Lower your shoulder back down and repeat the shrug for the desired number of repetitions. Focus on engaging your shoulder muscles and maintaining proper form throughout the movement. Switch to the other arm and repeat for balanced training. Adjust the weight as needed.
Here are the 4 steps to perform the T-Bar Row Machine (Standing without the chest pad):
1. Set Up: Load the appropriate weight onto the T-Bar row machine. Place it in a suitable location, ensuring it's secure and won't tip over.
2. Stance: Stand with your feet shoulder-width apart and your knees slightly bent. You'll be bending at the hips, so keep your back straight.
3. Grip the Handles: Reach down and grasp the handles or the T-Bar attachment of the machine with both hands. Your hands should be slightly wider than shoulder-width apart.
4. Row: Exhale as you pull the handles or T-Bar attachment toward your lower ribcage, squeezing your shoulder blades together at the peak of the movement. Keep your back straight, chest up, and core engaged. Inhale as you slowly extend your arms and return the handles to the starting position. Repeat for the desired number of repetitions, maintaining proper form and control throughout.
This version of the Standing T-Bar Row Machine exercise, without the chest pad, primarily targets the muscles of the upper back, particularly the lats and middle trapezius, and can help build strength and muscle in these areas.
