Back, Biceps, Abs

Sit down and pull the bar down towards your chest to work your lats and upper back.

The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Keep your elbows close to your torso and your back straight. Curl the barbell upward by bending your elbows, keeping your upper arms stationary. Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment, then slowly lower the barbell back to the starting position. Ensure you maintain control throughout the movement and avoid using momentum to lift the weight.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.