4 × 8–12 reps – 2010 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.

4 × 8–12 reps – 2010 tempo

• 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.

4 × 8–12 reps – 2010 tempo

• 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.

4 × 8–12 reps – 2010 tempo

• 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.