Back exercises
1. Sit down on the machine and grab the bar with palms being faced forward. As you keep both arms extended in front and holding the bar bring the torso back at 30 degrees and create a curvature on the lower back.
2. Bring the bar down and make it touch your upper chest using shoulders and upper arms. Forearms just need to hold the bar, don't use them to pull the bar.
3. Squeeze should blade together and raise the bar in the starting position keeping arms fully extended.
4. Repeat this exercise as you've been instructed.
1. Go down on the machine and place the feet on the front support. Make sure that you keep the knees slightly bent. Lean over keeping a natural position of the back and grab the handles.
2. Arms being an extended pullback till you get your torso in a 90-degree angle from the legs. Chest needs to stick out and the back should be a bit arched.
3. Keep the torso on same position and arms close to it while pulling the handles. You need to feel how your back muscles squeeze while performing the movement.
4. Repeat for the number of reps recommended.
1. Choose the weight of your choice and get on the machine. Lie with your face down and get the handles of the machine in your hands. Lift the bar by extending your arms towards the front.
2. Pull the weight and slowly squeeze the back once you reach the top of the movement.
3. Move the bar back to your starting position slowly.
4. Repeat the number of reps you desire.
1. Get in a standing position and hold the bar using an overhand grip.
2. Bend forward until the torso is almost parallel with the floor and then start the movement. Raise the elbows behind the body and retract your shoulder blades.
3. The bar will get pulled towards your belly button until it touches the body. Lower it in a steady movement back to the starting position and repeat.
4. Repeat the number of times that was instructed.
1. Get on the bar having a shoulder-width grip.
2. Contract your glutes and abs. Use the elbows driving them straight down towards the floor, depress the shoulder blades and activate the lats.
3. Drag the chin towards the bar until you feel the lats contracted and then lower back to your starting position.
4. Repeat the number of reps that have been assigned to you.
1. Get on the bench having your face down towards the floor and legs tucked using the footpads.
2. Put your hands behind your head and lower torso by flexing hips and waist.
3. Do the same when you raise the torso by extending the hips and back.
4. Repeat as many times you were assigned.
1. Sit down on the machine and grab the bar with palms being faced forward. As you keep both arms extended in front and holding the bar bring the torso back at 30 degrees and create a curvature on the lower back.
2. Bring the bar down and make it touch your upper chest using shoulders and upper arms. Forearms just need to hold the bar, don't use them to pull the bar.
3. Squeeze should blade together and raise the bar in the starting position keeping arms fully extended.
4. Repeat this exercise as you've been instructed.
1. Select the desired weight and sit on the machine. Engage abs, hold back straight and torso lean on the pad. Get the handles in front of you palms being faced each other.
2. Pull the handles by bending your elbows and getting them behind you. Squeeze the shoulder blades towards each other.
3. Keep the arms close to the body and don't bend your wrists. Bend the elbows back to starting position and repeat.
4. Repeat as many times you desire.
1. Go on the machine with your knees bent and set the weight you prefer.
2. Get the hands on the handle and pull towards your lower abdomen. Focus on the middle and upper back while keeping it straight. As you row squeeze hard the shoulder blades together and keep the chest out.
3. Get the handle back until you feel a full stretch all while maintaining the back straight.
4. Repeat as many times you were instructed.
1. Get on the bench having your face down towards the floor and legs tucked using the footpads.
2. Put your hands behind your head and lower torso by flexing hips and waist.
3. Do the same when you raise the torso by extending the hips and back.
4. Repeat as many times you were assigned.
1. Get in a standing position and hold the bar using an overhand grip.
2. Bend forward until the torso is almost parallel with the floor and then start the movement. Raise the elbows behind the body and retract your shoulder blades.
3. The bar will get pulled towards your belly button until it touches the body. Lower it in a steady movement back to the starting position and repeat.
4. Repeat the number of times that was instructed.