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1 Arm Row

One Arm Row:

Starting Position
With a dumbbell in one hand stand next to a flat bench and position the knee on the bench. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. The hand holding the dumbbell should hang straight down with the palm facing the bench.

Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up point the elbow towards the ceiling. With a controlled movement lower back to the starting position and repeat until the set is finished. Switch arms and repeat.
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Start

Prone alternate leg lifts:

lie face down with your legs straight and your arms extended out in front of you. breathe in and gently raise both 1 leg and the opposite arm 20cm off the floor
keep your other arm and leg, as well as your chest , on the floor for support. Hold for 10 seconds , lower to starting position and change arm/leg..

Start

Chin-Ups:

Starting Position
Step up to a pull up bar. With a narrow supination grip grasp the bar and hang from it. Cross the ankles and bend your knees.

Pull yourself up until your chin is at the same level as the bar. Pause and slowly lower yourself down to the starting position. Focus on allowing your back muscles to do most of the pulling rather than just pulling with the arms and shoulders

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Start

Back extension:

arms crossed on chest , keep your abs tight, squeeze your bottom as you raise the upper body . Only a small movement is required as you do not want to hyperextend your back.

Lat Pulldown:

Starting Position
Attach a long bar to the lat pulldown machine and adjust the thigh pads so that when sitting your knees are bent and the feet flat on the floor. Using a wide supination grip grasp the bar and sit down maintaining the upper body in an upright position, slightly leaning back from the hips.

Pull the bar to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms upward.

Seated Row:

Starting Position
Attach a double handed bar to a pulley row machine. Grasp the bar and sit in an upright position and with the legs fully extended and slightly bent at the knees.

Pull the bar to the upper abdominals and pause, squeezing your shoulder blades together. As you pull back keep your elbows close to your sides and point them behind you, and pull until they go right past your back. Straighten your arms back to the starting position.

Start

Shrugs:

Starting Position
Hold a dumbbell in each hand and let your arms hang at your sides with the palms facing in. Stand upright with your feet shoulder-width apart and the knees relaxed.

Pull the weight up by raising the shoulders towards the ears without bending the elbows. Pause and slowly lower back to the starting position.