• Stand with feet hip-width apart and hold the barbell with an underhand grip, hands shoulder-width.
• Hinge forward at the hips until your torso is about 45° to the floor, keeping back flat.
• Brace your core and let the bar hang at arm’s length just below the knees.
• Row the bar towards your lower ribs, keeping elbows tucked close to the body.
• Lower the bar slowly under control, maintaining posture and tension throughout.

5 × 8–12 reps each side – 4010 tempo

• Attach a rope handle to the high cable and stand facing the machine.
• Hold the rope with arms straight and palms facing in, just above shoulder height.
• Brace your core and keep a slight bend in the knees.
• Pull the rope down in a controlled arc until hands reach your thighs, keeping arms straight.
• Return slowly to the start position without letting shoulders shrug forward.

5 × 8–12 reps – 4210 tempo

• Attach a rope to the high pulley and stand facing the machine.
• Hold the rope with arms straight and palms facing in.
• Keep core braced and chest lifted, with a soft bend in the knees.
• Pull the rope down to the thighs in a controlled arc, arms straight throughout.
• Return slowly to the start, avoiding shoulder shrug or swinging.

5 × 8–12 reps – 4210 tempo

• Sit tall on a bench with feet flat and dumbbells held by your thighs, palms facing in.
• Keep elbows close to your sides and core braced.
• Curl one dumbbell upward, turning the palm to face up as you lift.
• Squeeze the biceps at the top without letting elbows drift forward.
• Lower slowly under control, turning the palm back in as you return.

• Sit tall with thighs secured under the pads and core braced.
• Grip the bar wider than shoulder-width with palms facing forward.
• Pull the bar down smoothly to the top of your chest, elbows driving wide.
• Keep chest lifted and avoid leaning back or shrugging shoulders.
• Control the bar back up until arms are straight without locking out.

• Stand tall with a dumbbell in each hand by your sides, palms facing in.
• Keep chest lifted, shoulders relaxed, and core braced.
• Lift shoulders straight up toward ears in a smooth motion.
• Hold briefly at the top, then lower under control.
• Avoid rolling shoulders or using momentum.

• Sit tall on the bench with feet on the platform and knees slightly bent.
• Grip the handle with both hands, arms extended, and brace your core.
• Pull the handle toward your torso, driving elbows straight back.
• Squeeze shoulder blades together at the end of the movement.
• Extend arms slowly to return without leaning forward.

• Sit tall with thighs secured under pads, chest lifted.
• Grip the narrow (V-bar) handle with palms facing each other.
• Start with arms extended overhead and shoulder blades elevated.
• Pull the handle down to upper chest, leading with elbows and squeezing lats.
• Control the return to full extension without locking elbows.
• Keep core braced and avoid leaning back excessively.

• Stand tall with dumbbells by your sides, palms facing thighs.
• Keep elbows close to your ribs and shoulders relaxed.
• Curl one dumbbell up while rotating palm outward (supinating) as you lift.
• Squeeze biceps at the top, palm now facing shoulder.
• Lower under control, rotating palm back to start position.
• Alternate sides or perform both arms together.