Low-pulley seated row (machine)

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

Starting position:

• Sit on the pad with your feet on the supports and your legs parallel.
• Grasp the handles with a closed grip (neutral or pronated).
• Sit upright with your knees slightly flexed and your arms fully extended.

Backward movement phase:

• Pull the handles toward your abdomen without jerking your torso.
• Keep a slight bend in your knees and maintain an upright torso.

Forward movement phase:

• Extend your elbows to return to the starting position.
• Maintain the same posture throughout.

Barbell biceps curl

Major muscles involved: Biceps brachii, brachialis, brachioradialis

Starting position:

• Grasp the bar with a closed, supinated grip (shoulder-width).
• Stand with your feet shoulder-width apart and your knees slightly flexed.
• Let the bar rest on the front of your thighs with your elbows fully extended.

Upward movement phase:

• Flex your elbows to raise the bar toward your anterior deltoids.
• Keep your torso and upper arms stationary.

Downward movement phase:

• Lower the bar until your elbows fully extend.
• Avoid bouncing the bar on your thighs.

Video from PureGym on YouTube.

Hammer curl

Major muscles involved: Brachialis, biceps brachii, brachioradialis

Starting position:

• Grasp two dumbbells with a closed, neutral grip.
• Stand with your feet shoulder-width apart and your knees slightly flexed.
• Hold the dumbbells at your sides with your elbows fully extended.

Upward movement phase:

• Flex one elbow until the dumbbell reaches shoulder height.
• Keep the other arm stationary.

Downward movement phase:

• Lower the dumbbell back to the starting position.
• Alternate arms with each rep.

Video from Lioncorp Investments on YouTube.

Standing calf (heel) raise (machine)

Major muscles involved: Gastrocnemius, soleus

Starting position:

• Stand with your shoulders under the pads and your feet on the step, legs hip-width apart.
• Keep your knees fully extended (not locked) and your heels lowered.

Upward movement phase:

• Push up onto your toes as high as possible.
• Keep your knees extended and your body upright.

Downward movement phase:

• Lower your heels slowly to the stretched position.

Seated calf (heel) raise (machine)

Major muscles involved: Soleus, gastrocnemius

Starting position:

• Sit on the seat with your feet on the step and your thighs under the knee pad.
• Lower your heels with your knees bent, and plantar-flex your ankles to remove the supports.

Upward movement phase:

• Push through the balls of your feet to rise onto your toes.

Downward movement phase:

• Lower your heels slowly back to the stretched position.
• At the end of the set, return the supports to the rest position.

Flat barbell bench press (and dumbbell variation)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position (athlete):

• Lie on a flat bench with five-point body contact.
• Grasp the bar with a closed, pronated grip, slightly wider than shoulder-width.
• Hold the bar over your chest with your elbows fully extended.
• Signal the spotter for liftoff.

Starting position (spotter):

• Stand close behind the head of the bench.
• Grasp the bar with an alternated grip and assist with the liftoff.
• Follow the bar with your hands during the lift without touching it.

Downward movement phase (athlete):

• Lower the bar to touch your chest at nipple level.
• Maintain wrist/floor alignment and five-point contact.

Upward movement phase (athlete):

• Push the bar upward and slightly backward until your elbows are fully extended.

Video from CrossFit on YouTube.

Incline dumbbell bench press (and barbell variation)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position (athlete):

• Grasp the dumbbells with a closed, pronated grip.
• Lie on the incline bench and signal the spotter.
• Press the dumbbells to an extended-arm position over your chest and face.

Starting position (spotter):

• Stand close to the head of the bench.
• Grasp the athlete’s forearms near the wrists.
• Assist the athlete into the starting position.

Downward movement phase (athlete):

• Lower the dumbbells down and slightly out to the upper chest (between the clavicle and nipples).

Upward movement phase (athlete):

• Push the dumbbells upward and slightly inward until your elbows are fully extended.

Video from PureGym on YouTube.

Flat dumbbell fly (and incline variation)

Major muscles involved: Pectoralis major, anterior deltoids

Starting position (athlete):

• Grasp the dumbbells with a closed, neutral grip.
• Lie on the bench with five-point body contact.
• Extend the dumbbells above your chest with your elbows slightly flexed.

Starting position (spotter):

• Kneel or stand at the head of the bench.
• Grasp the athlete’s forearms near the wrists.
• Assist the athlete into the starting position.

Downward movement phase (athlete):

• Lower the dumbbells in a wide arc until they are level with your shoulders or chest.

Upward movement phase (athlete):

• Raise the dumbbells in a wide arc back to the starting position.
• Maintain a fixed elbow angle and vertical alignment of joints.

Video from PureGym on YouTube.