Grasp the bar with an supinated (overhand) grip.
Let your body hang from the bar with your arms straight.
Slowly pull yourself up so that your chin is higher than the bar.
With a controlled movement lower yourself to the starting position.
Tips
Ensure to contract your back and core muscles throughout this exercise to prevent injury and to maximise the effectiveness of the exercise.
Steps
Grasp the pull up bar with a shoulder width underhand grip.
Hang from the bar with your arms fully extended.
Pulling yourself towards the bar lean your head back as far as you can and arch your spine.
Continuing pulling so that your collarbone passes the bar and you are able to touch your sternum to the bar.
Slowly lower yourself back to starting position.
Repeat this motion.
Tips
Ensure you contract your core and back muscles through out this exercise in order to prevent injury and maximise the effectiveness of this exercise.
Steps
Grab the pull-up bar with the palms facing forward using the prescribed grip.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion.
Tip
Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
Steps
Place an exercise band around a post or machine at mid chest height.
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Stand back from the post so there is tension in the band, grasping the band with your arms extended in front of you and a slight bend in your elbows; this is your starting position.
Bring your arms back in a controlled motion till they are parallel at your sides and in line with your shoulders.
Slowly return your arms to the starting position in front of your chest.
Repeat.
Tips
Maintain a good upright posture at all times during this exercise ensuring you do not arch your back.
Steps
Lie flat on your stomach with your arms stretched out in front of you.
Raise your arms and legs off the floor and hold this position for 2 seconds.
Return to the starting position on the floor.
Repeat.
Steps
Adjust the hyperextension bench so that your ankles are tucked under the footpads and your thighs are flat across the top pad.
With your arms folded across your chest and your back straight, slowly bend at the waist towards the floor, keeping your back flat.
Slowly return to the starting position.
Repeat.
Steps
Lie prone (on your stomach) on a Stability Ball with your toes firmly planted on the floor for balance.
With your hands across your chest or at your ears, raise your chest off the ball so you are hyperextending your spine.
Slowly return your chest to the ball.
Repeat.
Steps
Place your feet shoulder width apart.
Bend over the bar so your back is flat and parallel to the floor.
Grasp the bar a bit wider than shoulder width apart with an overhand grip.
Hold the bar at arms length, this is starting position.
Slowly raise the bar to the lower part of your chest.
Pause for a moment than return to starting position.
Note: Keep your head up and your back straight while performing
Steps
Bend over a barbell at slight angle with your knees bent and your back straight.
Grasp the bar with a reverse grip (palms facing up) and slowly pull the barbell to your abs, keeping your elbows close to your sides.
Pause for a moment at the top.
Return the barbell to the starting position.
Repeat.
Tips
Ensure that the weight of the barbell is evenly distributed through both hands.
Steps
Stand with your feet shoulder width apart, your abs drawn in and back straight.
Place the bar on rack in the position where your arms are fully extended in front of you with your elbows slightly bent.
Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
Pause at the top for a moment and rotate your shoulder blades together.
Lower the bar to the starting position.
Repeat
Tips
Do not arch your back when raising the barbell towards your chin.
Steps
Place a barbell across your shoulders.
Keeping your head up and your back completely straight, bend at the waist until your back is parallel with the floor.
Return to starting position.
Repeat.
Steps
Grasp a dumbbell in each hand with an overhand grip (palms facing downwards) and hold them in front of your thighs.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Starting with the dumbbells at your thighs, slowly raise them up towards your shoulders by bending your elbows.
Pause at the top and rotate your shoulder blades together.
Lower the dumbbells in a controlled motion to your thighs.
Repeat
Tips
Do not arch your back when raising the dumbbells towards your shoulders.
Ensure the dumbbells are held close to your body throughout the exercise.
Do not perform this exercise if you have wrist, shoulder or elbow pain.
Steps
Grasp 2 dumbbells and stand with your feet shoulder width apart.
Keeping your back straight bend at the waist, allow some bend in your knees.
Grasp the dumbbells with an overhand grip in each hand.
Straighten your back as you hold the dumbbells at arm’s length.
Bend over again lowering the dumbbells to just above the floor.
Return to starting position.
Repeat.
Tips
Do not increase the weight on this exercise until you have mastered the correct form.
Steps
Grasp dumbbells in each hand with a pronated grip (palms facing back wards, your shoulder rotated forward.
Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals.
Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together.
then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows.
In a controlled manner lower your arms and return to the starting position.
Repeat.
Tips
Start with a lower weight in order to perfect the technique.
Maintain a good upright posture through out the exercise.
Steps
Grasp the handle of the low pulley with your right hand.
Bend forward from the waist; your upper body should be nearly parallel with the floor. Bend your knees slightly and place your left hand on your left thigh. Let your right arm hang from your shoulder in front of you with your elbow slightly bent. This is your starting position.
Lift your right arm, keeping your elbow slightly bent.
Keep moving your arm until it is parallel to the floor, in line with your right ear.
Slowly bring the weight back down to the starting position.
Perform exercise on left arm and then repeat.
Tips
Start with a lower weight in order to perfect the technique.
Ensure your back remains straight throughout this exercise in order to prevent injury.
Steps
Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent.
With your abs drawn in and your back straight lean forward slightly to grasp the pulleys with an overhand grip (palms face downwards).
Slowly bring the pulleys back towards your abs while sitting upright, keep your elbows in close to your chest.
Pause for a moment then return slowly return the pulleys to the starting position.
Repeat.
Tips
Ensure that your back is straight at all times and do not lock your knees when rowing back.
Steps
Attach a V bar to the pull down pulley of a cable machine.
Sitting upright with your abs drawn grasp the bar with an overhand grip, your palms facing in.
Pull the bar straight down to your upper chest.
Pause for a moment after touching the chest and then slowly return the bar to starting position.
Repeat.
Steps
Attach a straight bar to the pulley on the floor.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.
Raise the bar up to in line with your shoulders.
Pause at the top and rotate your shoulder blades together.
Lower the bar in a controlled motion to the starting position.
Tips
Do not arch your back when raising the bar to your shoulders.
Steps
Stand with your feet shoulder width apart and your abs drawn in.
Place the bar on the Smith Machine in the position where your arms are fully extended in front of you.
Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
Pause at the top for a moment and rotate your shoulder blades together.
Lower the bar to the starting position.
Tips
Ensure you do not arch your back when pulling the bar up towards your chin.
Steps
Place your feet on either side of a T-Bar Machine.
With your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.
Bend at the waist so your chest is parallel to the floor, this is starting position. Slowly pull the bar to your chest, as high as you can.
Pause at the top for a moment and then lower the bar to starting position.
Repeat
Tips
Keep your back straight throughout this exercise in order to prevent injury.
Keep your elbows close to your body throughout the exercise.
Steps
Place a barbell across your shoulders.
Keeping your head up and your back completely straight, bend at the waist until your back is parallel with the floor.
Return to starting position.
Repeat.
Grasp the bar with an supinated (overhand) grip.
Let your body hang from the bar with your arms straight.
Slowly pull yourself up so that your chin is higher than the bar.
With a controlled movement lower yourself to the starting position.
Tips
Ensure to contract your back and core muscles throughout this exercise to prevent injury and to maximise the effectiveness of the exercise.
Steps
Grasp the pull up bar with a shoulder width underhand grip.
Hang from the bar with your arms fully extended.
Pulling yourself towards the bar lean your head back as far as you can and arch your spine.
Continuing pulling so that your collarbone passes the bar and you are able to touch your sternum to the bar.
Slowly lower yourself back to starting position.
Repeat this motion.
Tips
Ensure you contract your core and back muscles through out this exercise in order to prevent injury and maximise the effectiveness of this exercise.
Steps
Grab the pull-up bar with the palms facing forward using the prescribed grip.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion.
Tip
Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
Steps
Place an exercise band around a post or machine at mid chest height.
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Stand back from the post so there is tension in the band, grasping the band with your arms extended in front of you and a slight bend in your elbows; this is your starting position.
Bring your arms back in a controlled motion till they are parallel at your sides and in line with your shoulders.
Slowly return your arms to the starting position in front of your chest.
Repeat.
Tips
Maintain a good upright posture at all times during this exercise ensuring you do not arch your back.
Steps
Lie flat on your stomach with your arms stretched out in front of you.
Raise your arms and legs off the floor and hold this position for 2 seconds.
Return to the starting position on the floor.
Repeat.
Steps
Adjust the hyperextension bench so that your ankles are tucked under the footpads and your thighs are flat across the top pad.
With your arms folded across your chest and your back straight, slowly bend at the waist towards the floor, keeping your back flat.
Slowly return to the starting position.
Repeat.
Steps
Lie prone (on your stomach) on a Stability Ball with your toes firmly planted on the floor for balance.
With your hands across your chest or at your ears, raise your chest off the ball so you are hyperextending your spine.
Slowly return your chest to the ball.
Repeat.
Steps
Place your feet shoulder width apart.
Bend over the bar so your back is flat and parallel to the floor.
Grasp the bar a bit wider than shoulder width apart with an overhand grip.
Hold the bar at arms length, this is starting position.
Slowly raise the bar to the lower part of your chest.
Pause for a moment than return to starting position.
Note: Keep your head up and your back straight while performing
Steps
Bend over a barbell at slight angle with your knees bent and your back straight.
Grasp the bar with a reverse grip (palms facing up) and slowly pull the barbell to your abs, keeping your elbows close to your sides.
Pause for a moment at the top.
Return the barbell to the starting position.
Repeat.
Tips
Ensure that the weight of the barbell is evenly distributed through both hands.
Steps
Stand with your feet shoulder width apart, your abs drawn in and back straight.
Place the bar on rack in the position where your arms are fully extended in front of you with your elbows slightly bent.
Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
Pause at the top for a moment and rotate your shoulder blades together.
Lower the bar to the starting position.
Repeat
Tips
Do not arch your back when raising the barbell towards your chin.
Steps
Place a barbell across your shoulders.
Keeping your head up and your back completely straight, bend at the waist until your back is parallel with the floor.
Return to starting position.
Repeat.
Steps
Grasp a dumbbell in each hand with an overhand grip (palms facing downwards) and hold them in front of your thighs.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Starting with the dumbbells at your thighs, slowly raise them up towards your shoulders by bending your elbows.
Pause at the top and rotate your shoulder blades together.
Lower the dumbbells in a controlled motion to your thighs.
Repeat
Tips
Do not arch your back when raising the dumbbells towards your shoulders.
Ensure the dumbbells are held close to your body throughout the exercise.
Do not perform this exercise if you have wrist, shoulder or elbow pain.
Steps
Grasp 2 dumbbells and stand with your feet shoulder width apart.
Keeping your back straight bend at the waist, allow some bend in your knees.
Grasp the dumbbells with an overhand grip in each hand.
Straighten your back as you hold the dumbbells at arm’s length.
Bend over again lowering the dumbbells to just above the floor.
Return to starting position.
Repeat.
Tips
Do not increase the weight on this exercise until you have mastered the correct form.
Steps
Grasp dumbbells in each hand with a pronated grip (palms facing back wards, your shoulder rotated forward.
Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals.
Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together.
then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows.
In a controlled manner lower your arms and return to the starting position.
Repeat.
Tips
Start with a lower weight in order to perfect the technique.
Maintain a good upright posture through out the exercise.
Steps
Grasp the handle of the low pulley with your right hand.
Bend forward from the waist; your upper body should be nearly parallel with the floor. Bend your knees slightly and place your left hand on your left thigh. Let your right arm hang from your shoulder in front of you with your elbow slightly bent. This is your starting position.
Lift your right arm, keeping your elbow slightly bent.
Keep moving your arm until it is parallel to the floor, in line with your right ear.
Slowly bring the weight back down to the starting position.
Perform exercise on left arm and then repeat.
Tips
Start with a lower weight in order to perfect the technique.
Ensure your back remains straight throughout this exercise in order to prevent injury.
Steps
Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent.
With your abs drawn in and your back straight lean forward slightly to grasp the pulleys with an overhand grip (palms face downwards).
Slowly bring the pulleys back towards your abs while sitting upright, keep your elbows in close to your chest.
Pause for a moment then return slowly return the pulleys to the starting position.
Repeat.
Tips
Ensure that your back is straight at all times and do not lock your knees when rowing back.
Steps
Attach a V bar to the pull down pulley of a cable machine.
Sitting upright with your abs drawn grasp the bar with an overhand grip, your palms facing in.
Pull the bar straight down to your upper chest.
Pause for a moment after touching the chest and then slowly return the bar to starting position.
Repeat.
Steps
Attach a straight bar to the pulley on the floor.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.
Raise the bar up to in line with your shoulders.
Pause at the top and rotate your shoulder blades together.
Lower the bar in a controlled motion to the starting position.
Tips
Do not arch your back when raising the bar to your shoulders.
Steps
Stand with your feet shoulder width apart and your abs drawn in.
Place the bar on the Smith Machine in the position where your arms are fully extended in front of you.
Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
Pause at the top for a moment and rotate your shoulder blades together.
Lower the bar to the starting position.
Tips
Ensure you do not arch your back when pulling the bar up towards your chin.
Steps
Place your feet on either side of a T-Bar Machine.
With your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.
Bend at the waist so your chest is parallel to the floor, this is starting position. Slowly pull the bar to your chest, as high as you can.
Pause at the top for a moment and then lower the bar to starting position.
Repeat
Tips
Keep your back straight throughout this exercise in order to prevent injury.
Keep your elbows close to your body throughout the exercise.
Steps
Place a barbell across your shoulders.
Keeping your head up and your back completely straight, bend at the waist until your back is parallel with the floor.
Return to starting position.
Repeat.