Bent Over Dumbbell Rear Deltoid Extension

1.) Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform prescribed amount of repetitions 2.)Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold […]

Standing Dumbbell Medial Raise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on […]

Seated Overhead Dumbbell Press

Standing Cable Medial Raise

Start by standing to the right side of a cable positioned at the lower setting. Use your right hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your left hand should grab the machine for better […]

1 Arm Cable Palm Out Curl

1.) Start by standing with your feet hip distance apart with your knees slightly bent and your chest out, back straight, and elbows to your side. Facing AWAY from the cable machine. 2.) With the palms of your hands facing away from you (regular position) slowly lift one side as high as you can while […]

Standing Barbell Bicep Curl Palm Out

1.) Start by standing with your feet hip distance apart with your knees slightly bent and your chest out, back straight, and elbows to your side. 2.) With the palms of your hands facing away from you (regular position) slowly lift the barbell as high as you can while keeping your elbow to your side. Note: […]

Front Cable Lat Pull Down

1.) Set the cable machine to the highest position and square your body to the cable outlet. 2.) Stand with your feet hip distance from each other slightly leaned forward with your abs in and your body leaned forward. 3.) Keep your elbows in and slowly pull the weight down while keeping your arm as […]

Seated Wide Handle Lat Pull Down

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. Grab the bar with the palms facing forward using a wide grip. Note on grips: For a wide grip, your hands need to be spaced […]

Body Weight Squat

1.) Stand with your feet straight and hip distance away from each other. 2.) Place your hands behind your ears and begin to squat down by bending your knees and puffing your chest out at the same time. 3.) Try to keep your back straight and your knees straight between your second and third toe […]

Cable One Arm Tricep Rever Grip Handle Extension

1.) Start by setting the cable machine at the highest position and put the “handle” attachment on it. 2.) Stand about 12” away from the cable grabbing the handle with your hand and keeping your arm and elbow to your side with your should blades back and chest out. 3.) While maintaining your elbow position […]