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

1. Keep your knees slightly bended to maintain balanced posture 2. Drive your elbow to your lower abdominal area 3. Slowly return to starting position, keep tension in your back throughout the whole time

1. Pull down to your chest area, make sure to keep a straight posture. 2. Drive the elbows down and contract your shoulder blades together.

1. Start with feet shoulder-width apart 2.Place arms straight in front of you with slight bend in your elbows 3. Drive the cable to your lower abdominal area using your back muscle, keeping your arms straight with the slight bend. 4. Squeeze your back in the ending position and slowly return to starting position

1. You can either do both sides at the same time or you can alternate one side with the other. 2. Adjust the seat to your chest level 3. Grip the higher handles. 4. Drive with your elbows down and contract your shoulder blades together.

1. Pull down to your chest area, make sure to keep a straight posture. 2. Drive the elbows down and contract your shoulder blades together.