Seated row
Start: Attach a close-grip handle to the seated row cable machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your legs slightly bent. Reach forward to grasp the handle while keeping your back flat, and chest up. Pull back until your torso is erect and your arms are fully extended.
Execution: Pull the handle toward your midsection. Keep your elbows close to the sides of your body. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position.
Lat pulldown
Start: Grasp the pulldown bar with a wide, overhand grip, thumbs wrapped around the bar for safety, then sit erect with a slight arch in your low back. Fit your thighs securely under the pads with your feet flat on the floor. Fully extend your arms, keep your head straight and focus your eyes forward.
Execution: Squeeze your shoulder blades together and pull the bar down to the top of your chest in a smooth motion, keeping your elbows pointed out and down to your sides. Hold this position momentarily before slowly returning the bar to the start. Concentrate on using your back muscles to pull the weight down and avoid unnecessary swaying back and forth.
Barbell curl
Start: Grasp a barbell with an underhand grip, your hands spaced about shoulder-width apart. Stand erect with your chest out, shoulders back and spine in alignment, keeping a slight bend in your knees. The bar should rest across the tops of your thighs, arms extended.
Execution: With your elbows tight to your sides, squeeze your biceps to raise the bar in an arc toward your shoulders. Squeeze for a peak contraction before slowly lowering the bar back down. Stop the bar just short of your thighs to keep tension on the biceps.
Incline dumbbell curl
Start: Set an adjustable bench to an incline (roughly 45 degrees) and sit with your back flush against the pad, dumbbells low at your sides, palms facing up, thumbs around the handles, feet flat on the floor.
Execution: Without swinging the weight, curl one dumbbell up as high as possible while keeping your upper arm perpendicular to the floor. Pause at the top for a second before returning the weight to the starting position. Complete all reps for one arm before switching.
Dumbbell preacher curl
Start: Lean against a preacher bench with your armpits snugly resting on top of the pads and your upper arms firmly on the bench. Hold a pair of dumbbells with a supinated (underhand) grip just short of full-arm extension.
Execution: Flex your arms to bring the weight up, but not so high that the top becomes a resting point. Use a more explosive motion on the positive portion of the rep, controlling the decent back to the starting position and keeping a slight bend in your elbow to maintain constant tension.
