This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.

Shoulders

Forearms

Lats

Beginner

Sledgehammer Swings

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.

Sled Row

Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.

Smith Machine Bent Over Row

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

Spinal Stretch

Sit in a chair so your back is straight and your feet planted on the floor.

Standing Two-Arm Overhead Throw

Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.

Straight-Arm Dumbbell Pullover

Place a dumbbell standing up on a flat bench.

Straight-Arm Pulldown

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.

Lats

Beginner

Straight Bar Bench Mid Rows

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.

Supine One-Arm Overhead Throw

Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.

Supine Two-Arm Overhead Throw

Lay on the ground on your back with your knees bent.

Suspended Row

Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.

T-Bar Row with Handle

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

Triceps Stretch

Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Triceps

Lats

Beginner

Two-Arm Kettlebell Row

Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.

Underhand Cable Pulldowns

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Upward Stretch

Extend both hands straight above your head, palms touching.

V-Bar Pulldown

Sit down on a pull-down machine with a V-Bar attached to the top pulley.

V-Bar Pullup

Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.

Weighted Pull Ups

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.

Wide-Grip Lat Pulldown

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Wide-Grip Pulldown Behind The Neck

Wide-Grip Rear Pull-Up

Grab the pull-up bar with the palms facing forward using a wide grip.

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