Back, Biceps, Abs

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

Row the cable toward your torso to target your middle back muscles.

standing barbell curl

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.

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

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

Stand facing a cable machine with a rope attachment set at a high pulley. Grasp the ends of the rope with both hands and step back to create tension. Keep your hips stationary and engage your core as you flex your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, emphasizing the contraction of your abdominal muscles. Slowly return to the starting position with control, maintaining tension in your core throughout. Keep your neck in a neutral position and avoid pulling with your arms; focus on using your abdominal muscles to perform the movement.