1. Arc upper back slightly and grip bar with an underhand grip slightly smaller than shoulder width.
  2. Pull the bar down, keeping the elbows tight to the body and visualising ‘pulling your elbows to the floor’ – this will activate your lats more. Continue lowering till the bar comes to upper chest (or as close as you can).
  3. Raise the bar slowly under control, completely straighten arms and repeat.
  1. Grip bar outside shoulder width. Lift elbows up and to the side to nipple line (elbows should drive the motion) with no bounce or momentum coming from hips and knees.
  2. Keep the bar close to your body, and torso always should be straight.
  3. Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
  1. Grip bar with an overhand grip, slightly inside shoulder width.
  2. Position body so torso is no more than 45% to the floor and the bar is touching the knees.
  3. Back must maintain arc Keeping the elbows tucked to the body, bull bar up to belly button.
  1. Grip bar with an underhand grip, about shoulder width and hang freely Pull yourself up, visualising ‘pulling your elbows to the floor’ – this will activate your lats more.
  2. Raise yourself till your chin reaches at least the Bar height Lower yourself under control, completely straighten arms and repeat
  1. Sit down on the machine and Place feet on the platform of the machine.
  2. Grab the V-bar and position your body so legs are almost straight and torso is 90 degrees to the ground.
  3. With arms outstretched, hips locked (no swinging) and a slight arc in the back, pull the handle towards your abdominals and squeeze hard.
  4. Slowly release return to the starting position and repeat.
  1. Grip bar with an overhand grip, at least one hand space wider than shoulder width and hang freely.
  2. Pull yourself up, visualising ‘pulling your elbows to the floor’ – this will activate your lats more.
  3. Raise yourself till your chin reaches at least the Bar height.
  4. Lower yourself under control, completely straighten arms and repeat.
  1. Grab handels in cable cross and pull backwards.
  2. Keep elbows slightly bent, relax in arms and shoulder and try to keep the rear part of the should do the job.
  3. Remember to go light and don’t start by doing to heavy weight, it’s better to do it light and strict and get the feeling right in the rear delt.
  1. Attach rope to pulley system adjust the pulley height to eye level.
  2. Grip the rope with an overhand grip so thumbs are next to each other. Take a step back so there is tension on the cable.
  3. Pull the rope towards your eyes and squeeze hard at the contracted position before slowly releasing back to starting position and repeating.
  1. Attach a bar to the cable cross and adjust the cable to come from above you (or far up).
  2. Keep arms fairly straight by your hip, keep chest up and back straight.
  3. Move hip backwards, upper body forward and arms forward allowing to stretch out your lats.
  4. Move bar towards hip again by contracting your lats and at the same time move hip towards your arms to finally stand straight up again.
  5. Tip: If you struggle getting a connection in your lats and core then you may be bending your arms. To ensure your arms remain straight open your palms
  1. Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
  2. Adopt a shoulder width stance.
  3. Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
  4. Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
  1. At the smith machine, adjust the bar height to around hip height (bring the bar higher if the exercise is too difficult and lower if it’s too easy)
  2. Facing the ceiling, grab the bar with an overhand shoulder width grip.
  3. Keeping body straight (no bend in torso) and heels on the ground, pull yourself up so bar touches nipple line
  4. Lower yourself slowly till arms are completely straight and repeat
  1. Grab handles and lean back
  2. Inch your feet forward to as much as you comfortably can and let the TRX take your weight.
  3. Fully extend your arms then pull yourself up by pulling the handles outward finishing in the t position (This utilises your front delt)
  4. Repeat
  1. Place both handles in one hand
  2. Have a wide stance to allow for more balance
  3. Inch forward with your feet and lean back
  4. Pull your weight up with one arm as high and controlled as possible
  1. Grab handles and lean back
  2. Inch your feet forward to as much as you comfortably can and let the TRX take your weight.
  3. Fully extend your arms then pull yourself up bringing handles to the side of your chest
  4. Repeat