How to do a row the right way   Watch this video first:   1.Starting position: keep your elbows slightly bent to prevent a coffee brake and make sure that you don’t lean forwards.   2.Ending position: spread your elbows to the sides in order to create a muscle focus and bring them behind your back line and make sure that you don’t lean backward.   3.Durring...

How to do a seated row the right way   Watch this video first:   1.Starting position: keep your elbows slightly bent and make sure that you don’t lean forward.     2.Ending position: bring your elbows to the point that they pass your back line and don’t lean backwards also make sure that your elbows are tucked to the sides.   3.Durring the exercise:...

How to do a vertical the right way   Watch this video first:   1.Starting position: keep your elbows slightly bent and keep your stomach and chest close to the cushion.     2.Ending position: keep your chest and your stomach close to the cushion and take your elbows behind your back line.     3.Durring the exercise: make sure to keep your elbows to the sides of...

How to do a horizontal row the right way   Watch this video first:   1.Starting position: keep your elbows slightly bent and keep you stomach and chest close to the cushion.     2.Ending position: make sure that your elbows are spread open to the sides and you chest separate from the cushion for a few cm.                 3.Durring the exercise: from the beginning...

How to do a saw the right way   Watch this video first:   1.Starting position: keep your elbows slightly bent and keep your arm in a diagonal line from your shoulder.   2.Ending position: tuck your elbow to your side of your body and make sure that your elbow pass your back line.   3.Durring the exercise: keep the dumbbell in a vertical angle.   Safety tips: keep...

How to do a proper seated row with a vertical grip Watch this video: 1. Starting position: Make sure that your hands are aligned with the shoulder line and keep your elbows slightly bent. 2. Ending position: Keep your elbows close to the sides of your body, and take them to the point that they pass the back line. 3. During the exercise: Keep your chest and stomach...

How to perform a front close grip pulldown Watch this video first: 1. Starting position: Keep your elbows slightly bent to prevent a coffee brake, and keep your back straight. 2. Ending position: Lean around 10 degrees backward, make sure that your elbows are close to your sides and take the triangle to the middle of your chest. 3. During the exercise: Let your elbows...

How to perform a proper close grip underhand pulldown Watch this video first: 1. Starting position: Keep a straight back, make sure that your elbows are not fully straight and slightly bent. 2. Ending position: Lean around 10 degrees to the back and keep your elbows to the sides of your body, and bring the bar to the upper part of your chest, keep a space between the...

How to execute a rear pulldown the right way Watch this video first: 1. Starting position: Keep your elbows slightly bent and put them at the side of your body, also keep the bar behind the neck line. 2. Ending position: Take your elbows to the back and leave a space of 2-3 inch between your neck and the bar. 3. During the exercise: Make sure that your hands aren’t...

How to perform a proper pulldown? Watch the video first. Video Breakdown: The first emphasis we need to apply is: 1. The angle of our body: Lean back around 10 degrees and keep you lower back straight, make sure you don’t arch it. 2. Starting position: Make sure your elbows are slightly bent when you start the exercise and your arms extend, this will prevent the...