Seated Reverse Fly

Seated Reverse Fly STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs…

Neutral-Grip Pullup

Neutral-Grip Pullup STEP 1. Hang from the parallel chinup bars using an overhand grip, with your palms facing each other. Cross your ankles behind you. Then, pull yourself up until your chest is as close…

Back Raise

Back Raise   STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there. STEP 2. With your upper thighs resting on the bad,…

Seated Reverse Flye

Seated Reverse Flye STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs…

Cable Close Grip Pulldown

Cable Close Grip Pulldown STEP 1. Grab a handle using a close grip with your arms extended straight overhead. STEP 2. Pull the handle down to the top of your chest. STEP 3. Return the…

Machine Lateral Pull-Down

Machine Lateral Pull-Down Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a…

Dead Lift

is a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer…

Cable Straight Arm Pull-Down

Cable Straight Arm Pull-Down This exercise works the back well and the triceps muscles assist with the movement. The exercise should not be performed using heavy weights as doing so will compromise its effectiveness. STEP…