Published 13/06/2013 | 05:00
A. Hang from a bar overhead, using a wide grip with your hands more than shoulder-width apart.
B. Pull your body up until your chin reaches the bar, bending at the elbows.
* Lower back down, extending your arms fully.
A. Lay on a back-extension machine with thighs on the pads and your upper body bent over at waist, arms across your chest or behind your head.
B. Raise your upper body to a full upright position or level depending on the machine and repeat.
A. Lean over with a straight back, holding the handles with your arms straight.
B. Pull the handles up and in to your upper chest.
* Lower the handles back to the start position and repeat. Keep your back bent over but straight and strong throughout the exercise.
Bench Incline Row
A. Holding a dumbbell in one hand with your arm straight, place the opposite knee and hand on an inclined bench, keeping your back flat.
B. Lift the dumbbell up to the side of your chest, bending at your elbow.
* Lower the dumbbell back to a straight-arm position, keeping your back flat throughout.