Upper Body Pull & Support

incline dumbbell bench press

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.

cable face pull with external rotation

The Dumbbell Bicep Curl is performed by standing or sitting with a dumbbell in each hand, arms fully extended by your sides. Keep your elbows close to your torso. With palms facing forward, curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Slowly lower the dumbbells back to the starting position. Ensure that your upper arms remain stationary throughout the movement and only your forearms move.

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.

seated leg curl machine

Stand upright with feet hip-width apart, keeping your legs straight but not locked. Raise your heels off the ground by pushing through the balls of your feet, lifting your heels as high as possible while maintaining balance. Hold briefly at the top, then slowly lower your heels back to the starting position. Keep your core engaged and avoid using momentum; focus on controlled movement. To increase difficulty, perform on one foot or add resistance with a dumbbell or calf raise machine.

Begin by setting up TRX straps or gymnastic rings at waist height. Grasp the handles with an overhand grip, keeping your body straight and core engaged. Lean back so that your arms are fully extended, and your body forms a straight line from head to heels. Pull your chest towards the handles by driving your elbows back and squeezing your back muscles, then slowly lower back to the starting position. Keep your hips level and avoid sagging or piking during the movement. This exercise primarily targets the upper back and biceps, while also engaging the core for stability.