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Tricep Pushdowns - Rope

Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best read more...
Plank Hold

Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight st read more...
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Hammer Curl - Standing

With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. read more...
Shoulder Press - Machine

These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. read more...
Rowing Machine

The rowing machine simulates the action performed while rowing a racing boat in the water. Rowing is a good cardiovascular exercise, but it read more...
Butterfly

Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper read more...
Recumbent Bike

Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few be read more...
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Flyes - Dumbbell, Flat

Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over you read more...
Pullups

Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of y read more...
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Bench Press - Barbell, Inclined

Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. read more...