ADVANCED

Holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged. While maintaining tension on your biceps, curl the bar up to shoulder height, then give your biceps a one-second squeeze. Start to lower the bar slowly, keeping your biceps tensed and engaged to work as many muscle fibres as possible. Once the bar is back in the start position, straighten your arms fully to tense your triceps to ensure that your biceps are worked through the fullest possible range of motion.

Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout.

Start with a shoulder width or slightly wider than shoulder width grip on the bar. keep your back straight and pull the bar down to your chest. make sure your elbows is pointing straight down. squeeze your shoulder blades as you pull the bar down. reverse the movement in a slowed and controlled manner back to the starting position

Press your back firmly against the back of the platform with your feet flat on the floor. Grab one handle of the machine with each hand. Depending on the model, the pec deck may have a resting pad. Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position.

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.

Pull the cable down until the bar touches your thighs and pause to squeeze your triceps at the bottom of the move. Then slowly raise the bar/rope back to the starting position. Don’t let your elbows leave your sides, otherwise you’ll lose some of the focus on the triceps.