If using free weights, hold one dumbbell with your palm facing up. Bend your elbow and slowly curl the weight to your chest. Slowly lower the weight to the starting position.
Dips need a dip machine, parallel bars, or dip stand. Grab the parallel bars and lift yourself to completely stretch your arms.
Forward-hinged. Dip until your elbows are 90 degrees. Keep your elbows towards your sides. Push up to straighten your arms again.
Dumbbell overhead press. Set up with feet hip-width apart, knees bent, and a dumbbell in each hand. Bring the dumbbells slightly over your shoulders, palms facing front.
First, set the "drag," or resistance, on a rower. Sitting on the rower, attach your feet to the foot pads. Lean forward and thrust via your feet to "explosively" lift both legs.
With your torso facing the lat pulldown machine, grab the bar with an overhand grip so your hands are shoulder-width apart. Sit down gripping the bar above.
Pull the bar to your torso by lowering both elbows. Lean back for this. Before the following rep, slowly release the lat pulldown bar to lengthen your arms.
Classic sit-ups require lying on a mat with your feet on the ground, knees bent, and hands behind your ears. Slowly raise your chest to your thighs. Return to the ground before the following rep.
Make 90-degree knee bends. Grab the side handles. Press through your feet to stretch your legs without locking your knees. Wait a moment before returning to your starting place.
During this exercise, sit comfortably with a flat back on the pad and both left knee to 90 degrees. Toes up. Grab the seat-side bars. Lift the leg pad with your quads to fully stretch your legs.
For a 45-degree upper thigh angle, tilt forward and stimulate your buttocks. Use a wall for support. Keep your upper thigh stationary while flexing your knee.
Step beneath the pad and place the balls of both feet on the machine's platform. Toes forward. Raise your shoulder pad by extending your legs and hips.