Cross Bench Overhead dumbbell pullover

Cross bench overhead dumbbell pullover exercise, hits everything from the bottom of your pecs to your abs, lats and triceps. It’s important to keep your hips and head down. Expand the rib cage with a large intake of air on the down movement while keeping your core engaged.  

Dual pulley pulldown

This exercise that works and strengthens the Biceps and Latissimus Doris muscles. Keep the chest out during the movement on both the down and up phases. At the bottom of each rep, squeeze your shoulder blades together while also pulling them down. This is how you reach full contraction in the back muscles. Hold this squeeze for at least a one-count on every rep. Connect with the lats whenever you train them. The back is a difficult collection of muscles to fully stimulate. 

Decline Dumbbell Press

This exercise focuses on the lower pectoral muscle enabling it to be expanded and contracted. 

Parallel Bar Dip

This exercise focuses on the anterior deltoid and triceps muscles while doing the dipping motion.


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Check out this great video


Check out this great video