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Shoulder Exercises

Available shoulder workout routines: Choose a shoulder workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page: Bar Military Press Bar Upright Row Cable Front Raise Cable…

Single-Arm Pulldown

Single-Arm Pulldown STEP 1. Grasp a single handle that has been attached to a lateral-pulldown machine, palm facing forward, while sitting on the seat with your legs under the thigh pads and your back straight.…

Rotator Cuff – Internal

Rotator Cuff - Internal This exercise helps prevent injuries to the shoulder girdle and is very effective. It works the small but important internal rotator-cuff muscles beneath the shoulder muscles. Doing this exercise is an…

Rotator Cuff – External

Rotator Cuff - External As with the internal rotator-cuff exercise, this exercise helps prevent injuries to the shoulder girdle, and is extremely effective. It works the external layer of rotator-cuff muscles beneath the shoulder muscles.…

Back Exercises

Available back workout routines: Choose a back workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page: Assisted Pull-up Back Squat Barbell Bent Over Row Cable Seated…

T-Bar Bent-Over Row

T-Bar Bent-Over Row   STEP 1. Straddle a T-bar - row machine and grab the handles with an overhand grip. Make sure you are standing with your feet shoulder-width apart and your knees slightly bent,…

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…