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…
For athletes who have suffered chest injuries or have a physiological layout that prevents proper activation of the chest during performance of the barbell bench press, the 180-degree twisting dumbbell bench press may present an excellent alternative. A twist at the top of this motion enables one to take advantage…
Nearly every single athlete in the world is familiar with the standard push-up; however, this variant of the exercise proves to be a brutal addition to the end of any chest training routine. The narrow grip of the exercise targets the inner pectorals and weights added across the back creates…
Sit down on a flat bench with a dumbbell resting on each knee. Hold the dumbbells so that your palms are facing each other. Lie back on the bench, holding the dumbbells in your hand very close to your chest. Ensure that your back is flat on the bench and…
Lie back on a flat bench press with a dumbbell in each hand resting upon your thighs. Ensure that your palms are facing one another. Use your thighs to help you raise each of the dumbbells over your chest (at shoulder width) as you are lying down. Once the dumbbells…
Lie back on a flat bench. A typical width to use creates a 90-degree angle in the exact middle of the repetition between the forearms and the upper arms), however, certain trainees prefer to use varying grip widths depending upon which grip feels most comfortable. Narrower grips cause the triceps…
