Begin the setup of this exercise by placing two dumbbells on one side of a flat bench. Kneel down on your knees and face the flat bench, with the dumbbells in front of your body. Grab both of the dumbbells with your palms facing upwards (this is called a supinated…
Begin the setup of this exercise by placing a flat bench in front of a low cable with a straight bar attachment. Using your arms in order to grab the cable bar with a narrow grip (less than shoulder widths distance between your hands), sit down on the end of…
Begin the setup of this exercise by placing a flat bench in front of a low cable with a straight bar attachment. Using your arms in order to grab the cable bar with a narrow grip (less than shoulder widths distance between your hands), sit down on the end of…
Assume a prone position on the floor, supporting all of your body weight on your forearms and toes. Your arms should be bent and below the shoulder, and your entire body should be straight throughout the exercise. Hold this position for as long as possible. In order to add resistance…
Hang from a pull-up bar with both of your arms fully extended (feel free to use any reasonable grip width that is comfortable for you). Your legs should be hanging straight down with the pelvis rolled slightly backwards. From this starting position, slowly raise your legs (keeping them straight) until…
Load a barbell with a ten-pound weight on either side and place it on the floor. Position your hands about one shoulder width apart on the barbell and kneel in front of it, like you are on your hands and knees (except your hands should be on the barbell, not…
Kneel below a high pulley that has a rope attachment connected to it. Grasp one end of the rope attachment in each hand and lower the rope until your hands are directly next to the side of your head. While slightly flexing your hips, allow the weight to hyperextend the…
Sit down on a leg press machine and place your legs on the platform with your feet at approximately one shoulder widths distance from one another. After unracking the leg press machine, lower the safety bars and straighten your legs until your knees are nearly locked. At this point, your…
Stand upright with a dumbbell in each of your hands. Place the balls of your feet on a sturdy board with your heels hanging off of the structure and touching the floor. This is the starting position of the exercise. Raise your heels off of the floor by contracting the…
Place a block (or a stack of weights underneath the bar of a Smith machine. Ensure that the bar is set to an appropriate height so that you can comfortable position yourself underneath it. After loading the bar with the desired amount of weight, step onto the block (or stack…
