Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Shoulders

Middle Back

Intermediate

Farmer's Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Front Raise And Pullover

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Full Range-Of-Motion Lat Pulldown

Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.

Gironda Sternum Chins

Grasp the pull-up bar with a shoulder width underhand grip.

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

Good Morning off Pins

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.

Gorilla Chin/Crunch

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

Hang Clean

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Hang Clean - Below the Knees

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

Hanging Bar Good Morning

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.

Hang Snatch

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

Hang Snatch - Below Knees

Hug A Ball

Seat yourself on the floor.

Hug Knees To Chest

Lie down on your back and pull both knees up to your chest.

Lower Back

Glutes

Beginner

Hyperextensions (Back Extensions)

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

Hyperextensions With No Hyperextension Bench

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

Incline Bench Pull

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.

Inverted Row

Position a bar in a rack to about waist height. You can also use a smith machine.

Middle Back

Lats

Beginner

Inverted Row with Straps

Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.