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...