Begin the setup of the exercise by placing two dumbbells on the ground in front of a flat bench. Sit on the edge of the flat bench (facing the dumbbells) with your legs approximately one shoulder width apart. Keep your feet planted firmly into the floor. Grab both of the…
Grab two rimmed plates and place them next to one another with their smooth sides facing outwards. Use your fingers in order to grip one side of the plates with your thumb on the other side so that you are holding the two plates together. Squeeze the plates with your…
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 downwards (this is called a pronated…
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…
