- Sit on seat, feet strapped in, grip handle with arms extended.
- Push with legs, lean back slightly. Do four small pulls with increasing distance on each rep.
- Extend arms, lean forward from hips, bend knees to return to start.
- Position yourself on preacher bench; grasp EZ bar with underhand grip, elbows extended.
- Slowly curl bar towards shoulders; keep upper arms stationary, focus on biceps.
- Lower bar back to starting position; maintain control, repeat for reps.
- Sit on preacher bench, grip EZ bar overhand at shoulder width, elbows resting on pad.
- Curl bar towards chin, keep elbows stable.
- Lower bar slowly to starting position, maintaining control throughout.
- Grasp the chin-up bar with an underhand grip, shoulder-width apart.
- Place your feet on the ground, legs bent slightly.
- Use your legs to assist as you pull your chest to the bar.
