Lay on the chest pad and grab the handles. Lift the bar out of the holding hook. Pull the bar to your chest and then fully extend your elbows at the bottom of each rep.

Machine Chest Supported T Bar Row

Incline Dumbbell Bench Press

cable lat pulldown

Low-to-High Cable Flye

Start by lying flat on a bench with a dumbbell in each hand. Hold the dumbbells at chest level with your palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended.

Dumbbell Bench Press

Use a handle attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.

upper body

upper body

movements

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