Chins(pull-ups)

How to start

* Hang on a bar holding it slightly more than shoulder-width apart
* Your arms should be fully straight and your knees little bent and crossed.

Movement Of The Exercise

* Pull yourself up slowly until your chest nearly touches the bar.
* Pause for 2 secs and then slowly return back to the starting position.

Tips on Chins(pull-ups)

* Keep your eyes upwards as you pull yourself up.
* Do not swing your body as pull yourself up , this reduce effect on the back muscles.

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Bent-over Barbell Row

How to start

• Place the bar on the floor in front of you.
• Stand on your feet shoulder­ width apart.
• Bend forwards and bent your knees a little bit ,hold the bar slightly wider than shoulder-width apart.

Movement Of The Exercise

• Slowly pull the bar towards your chest until it just touches your rib cage.
• Hold  for a 2 secs; then slowly return to the starting position.

Tips on Bent-over Barbell Row

• Keep your back flat throughout the movement of the exercise to avoid back strain.
• Do not rush through the exercise,slowly return bar downwards to avoid lower back strain.

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Seated Cable Row

How To Start

• Sit on the cable row machine and place your feet against the foot rests, hold the bar and bend your knees a little bit.
• Keep your back straight and your arms fully extended.

 

 

Movement of the exercise

• Pull the bar towards you until it touches your ribs.
• Hold for 2 secs ; then slowly return back to the starting position.

Tips on Seated Cable Row exercise

• Maintain a normal curve in your back.
• Your back  should not move forwards or backwards too much.
• Keep your legs slightly bent  throughout the movement.

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