Machine Reverse Fly

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• Sit down with your upper body flat against the pad and your feet on the floor in front of you. • Next, grab hold of the horizontal handles provided.…

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Superman

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• Lie face down on an exercise mat with your arms and legs fully extended. This is your starting position. • At the same time, exhale and raise your arms,…

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Cable Incline Pushdown

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• Lie on an inclined bench facing away from a high pulley machine with a straight bar attachment. • Holding onto the straight bar attachment overhead with an overhand grip,…

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Inverted Row

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• Lie under a bar (smith machine would work best) and grab the bar with an overhand grip that is shoulder-width apart. • Hang down from bar with arms completely…

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Machine T-Bar Rows

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• Stand on the platform provided on each side of the T-bar. Keep your knees slightly bent and your back straight. Bend over at about a 45-degree angle or rest…

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Bent Over Row

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• Stand with your knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight. Take an overhand grip on the bar with your…

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One Arm Dumbbell Rows

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  • Grasp the dumbbell with your palm facing in. Rest the opposite hand and knee on a bench. • Steady your upper body in position, inhale and pull the…

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Seated Cable Rows

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• Sit facing the machine. Place your feet against the foot stops and lean toward the pulley. • Inhale and pull the handle until it touches your lower rib cage,…

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Straight-Arm Lat Pulldowns

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• Stand facing the machine with your feet slightly apart. Take a shoulder-width overhand grip on the bar with your arms straight. • Keep your back motionless and your abdominals…

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V-Bar Lat Pulldowns

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• Sit facing the machine and wedge your knees under the restraint pad. Grip the handles with your palms facing toward each other. • Inhale and pull the handle down…

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