Bent-Over Row

• 1.Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.
• 2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.
• 3.Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.
• 4. Repeat.

Pull-Up

• 1. Exhale while pulling yourself up so your chin is level with the bar. Pause at the top.
• 2.Lower yourself (inhaling as you go down) until your elbows are straight.
• 3.Repeat the movement without touching the floor.

Seated Row

• 1. Sit upright on the bench and plant your feet on the floor or foot pads, knees bent.
• 2. Extend your arms and hold the handle or cable. Move your shoulders back and down
• 3. Exhale. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. Pause for 1 second.
• 4. Inhale and slowly extend your arms, counting to 3.