- Sit on the machine, feet flat, and grab the handles with palms facing up, keeping your back straight.
- Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
- Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
- Stand up straight with a kettlebell in one hand with your forearm facing out.
- Raise the kettlebell, bending your arm at the elbow and keeping your forearm vertical until your palm faces the shoulder.
- Lower to the starting position and repeat.
- Adjust weight for assistance. Stand on platform, grip handles above shoulder-width. Knees on pad if available.
- Slowly pull up until chin is above the bar. Keep elbows close, core engaged.
- Lower back with control. Pause at bottom. Repeat for reps.
- Stand on your band with both feet.
- Hinge forward at the hips while keeping a flat back.
- Let your arms hang freely, then pull your elbows straight back toward the ceiling.
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