Sit down on a pull-down machine with a wide bar attachment on the pulley. Make sure that you adjust the kneepad as needed in order to ensure that the machine’s resistance will not raise your body. Grab the bar with your palms facing forward at a grip narrower than shoulder…
Grab the pull-up bar with your palms facing your torso and spaced at a width more narrow than shoulder width. With your arms extended in front of you as you hold the bar, bring your torso back at about 30 degrees and create a curvature in your lower back by…
Place two kettlebells directly in front of your feet on the ground. Keep a slight bend in your knees and push your butt backwards as much as possible as you bend over in order to assume your starting position. Grab both of the kettlebells and pull them upwards, towards your…
Hold a barbell with a supinated grip (meaning that your palms are facing upwards), slightly bend your knees, and tilt your torso forward. Ensure that you are keeping your back straight and that your back is nearly parallel to the floor. Your head should be kept up and the barbell…
Hold a barbell with a pronated grip (meaning that your palms are facing downwards), slightly bend your knees, and tilt your torso forward. Ensure that you are keeping your back straight and that your back is nearly parallel to the floor. Your head should be kept up and the barbell…
Sit down on a pull-down machine with a wide bar attachment on the pulley. Make sure that you adjust the kneepad as needed in order to ensure that the machine’s resistance will not raise your body. Grab the bar with your palms facing forward at a grip where your hands…
To perform this exercise, you will need a low pulley row machine with a V-bar. The V-bar enables you to place your hands in a neutral grip (palms facing each other). Sit down on the machine and place your feet on the front platform ensuring that your knees are slightly…
Place a dumbbell on each side of a flat bench. Place your right leg on top of the end of the flat bench and bend your torso forward from the waist until your chest is parallel to the ground (use your right hand as a support on the other end…
Grab the pull-up bar with your palms facing forward at a prescribed width. A wide grip entails that your hands are spaced out wider than your shoulder width. A medium grip entails that your hands are spaced out at a distance equal to shoulder width. And a narrow grip entails…
The deadlift is one of the touted “Big 3” lifts and is an excellent option for building the back. However, it is very common to see beginning lifters practicing this exercise at a mechanical disadvantage and putting unnecessarily stress on their lower backs. It is very important to ensure that…
