Execution Note & Instructions
Straddle the bar, keep your chest braced against the pad or maintain a rigid arched torso. Pull bar firmly into your lower ribcage.
S1
12R
+5LB
S2
10R
+5LB
S3
10R
+5LB
S4
8R
+5LB
Execution Note & Instructions
Take a wide overhand grip. Pull chest up toward the bar, driving elbows down and back with a strict controlled descent.
S1
10R
+5LB
S2
10R
+5LB
S3
10R
+5LB
Execution Note & Instructions
Support torso on bench, pull dumbbell up toward hip with a tight squeeze at the top, avoiding excessive torso rotation.
S1
10R
+5LB
S2
10R
+5LB
S3
12R
+5LB
Execution Note & Instructions
Keep arms nearly straight with a slight elbow bend. Push bar down in an arc to thighs, engaging lats fully.
S1
15R
+5LB
S2
15R
+5LB
S3
15R
+5LB
Execution Note & Instructions
Secure feet on hyperextension bench, lower torso smoothly and raise back up using lower back and glutes without hyperextending.
S1
25R
+5LB
S2
25R
+5LB