1. Adjust the seat to sit in stable and isolated position 2. Drive your elbows down, bring your chest up 3. Hold contraction and slowly release the weight

1. Start with gripping the bar with your palms 2. Use your Lat. muscle to pull yourself upwards 3. Squeeze your back and hold contraction for 1-2 seconds 4. Slowly and controlled return to your starting position

1. Adjust the seat to sit in stable and isolated position 2. Drive your elbows down, bring your chest up 3. Hold contraction and slowly release the weight

1. Sit on DB 2. Keep slight bend in your knees 3. Reach forward and drive your elbows backwards 4. Bring your chest up as you squeeze your back 5. Pause for 1-2 Seconds and slowly return to starting position