Z – Press with Dumbbells
Z - Press with Dumbbells
Begin seated, legs straight out in front, with one dumbbell in each hand by your shoulders with your palms facing forward. Keep your core tucked in
Barbell Z-Press
Barbell Z-Press
Begin seated, legs straight out in front, with a barbell across your chest/ collar bones with your elbows high. Keep your core tucked in tight and initiate the movement
Rows on bench
Rows on bench
Begin with one knee and one hand (on the same side of your body) on a bench and the other hand holding a dumbbell. Leading with your elbow,
Pulley Tricep Kickbacks
Pulley Tricep Kickbacks
Start with the cable pulley system set up around torso height. Pinch the cable with your index and middle fingers and thumbs and bend at the waist and
Pulley Side Bends
Pulley Side Bends
Put the pulley at the bottom setting, stand beside the tower and hold the handle with the hand closest to the tower. Bend sideways away from the tower
Pulley Lateral Raises
Pulley Lateral Raises
Put the pulley at the bottom setting, stand beside the tower and hold the handle with the hand furthest from the tower. Raise it up laterally, away from
Pulley Lat Pulldown Variations
Pulley Lat Pulldown Variations
Have a seat below, possibly slightly in front of the lat pulldown bar, and pull down until it makes contact somewhere on your upper body, then release
Pulley Curls with Straight Bar
Pulley Curls with Straight Bar
Begin with the straight bar attachment on the cable machine at the lowest setting. Begin with your arms by your sides and bend at the elbow