Back and Biceps

To perform the Barbell Bent-Over Row, stand with feet shoulder-width apart, holding a barbell with an overhand grip. Hinge at the hips by pushing your hips back and keeping your back flat, torso nearly parallel to the ground. Keep your core engaged and shoulders slightly in front of the barbell. Pull the barbell towards your lower chest or upper abdomen, squeezing your back muscles as you row. Lower the barbell with control back to the starting position. Maintain a neutral neck and avoid rounding your back throughout the movement. This exercise primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and forearms.

Assisted Pull-Ups involve using an assistance machine, resistance bands, or a partner to reduce the amount of body weight lifted during the pull-up movement. To perform, grip the pull-up bar with palms facing away, hands shoulder-width apart. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your shoulders down and back, avoiding shrugging. Lower yourself slowly back to the starting position with control. Use the assistance to support your body weight, gradually reducing assistance as strength improves. Maintain a neutral neck position and avoid swinging or using momentum to complete the movement.

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

Stand upright with feet shoulder-width apart, holding an EZ curl bar with an underhand grip, hands roughly shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, lifting the bar towards your chest. Keep your elbows stationary and avoid swinging the weight. Lower the bar slowly back to the starting position, maintaining control throughout. Maintain a slight bend in your knees and keep your core engaged to support proper posture.

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.