Bent-knee sit-up

Major muscle involved: Rectus abdominis

Starting position:

• Lie supine on a floor mat
• Bend your knees, with heels near your buttocks
• Cross your arms over your chest or abdomen

Upward movement:

• Flex your neck to bring your chin toward your chest
• Curl your torso toward your thighs while keeping your lower body in contact with the floor

Downward movement:

• Uncurl your back to return to the starting position
• Keep contact with the floor as you lower

Abdominal crunch

Major muscle involved: Rectus abdominis

Starting position:

• Lie supine on a floor mat with your heels on a bench (hips and knees ~90°)
• Cross your arms over your chest or abdomen

Upward movement:

• Flex your neck and curl your torso toward your thighs
• Keep your buttocks and lower back on the mat

Downward movement:

• Return to the starting position

Abdominal crunch (machine)

Major muscle involved: Rectus abdominis

Starting position:

• Sit with your back against the pad and your feet under the rollers
• Grasp the handles with a neutral grip
• Press your upper arms against the pads

Forward movement:

• Curl your torso forward toward your thighs, keeping your buttocks and legs still

Backward movement:

• Return to the starting position

Bent-over row

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Before beginning:

• Use a closed, pronated grip (wider than shoulder-width)
• Lift the bar using deadlift technique
• Use a pronated grip (not alternated)

Starting position:

• Stand with a shoulder-width stance and knees slightly flexed
• Flex at the hips so your torso is just above parallel to the floor
• Keep a neutral spine and look ahead
• Fully extend your arms

Upward movement:

• Pull the bar to your torso (lower chest/upper abdomen)
• Keep your torso rigid and your knees flexed

Downward movement:

• Lower the bar while maintaining your position
• After the final rep, stand up and place the bar down

One-arm dumbbell row

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Stand in a shoulder-width stance with knees slightly flexed
• Flex at the hips so your torso is slightly above parallel to the floor
• Keep a neutral spine and grasp the dumbbell with a closed, neutral grip
• Place your opposite hand on the bench for support
• Let the dumbbell hang with your elbow extended

Upward movement phase:

• Pull the dumbbell toward your torso, keeping your elbow close to your body

Downward movement phase:

• Lower the dumbbell back to the starting position with controlled motion

Lat pulldown (machine)

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Grasp the bar with a closed, pronated grip (wider than shoulder-width)
• Sit with your thighs under the pads, feet flat, and torso slightly leaned back
• Fully extend your elbows

Downward movement phase:

• Pull the bar down to your upper chest
• Maintain your torso position without jerking
• Touch the bar to your clavicle/upper chest

Upward movement phase:

• Allow your elbows to extend back to the starting position

Seated row (machine)

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Sit erect with your feet flat and your chest against the pad
• Grasp the handles with a closed grip (pronated or neutral)
• Adjust your arm position so your arms are parallel to the floor, with elbows fully extended

Backward movement phase:

• Pull the handles to your chest or upper abdomen
• Maintain an erect torso and keep your elbows close to your body

Forward movement phase:

• Return the handles to the starting position in a controlled motion