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Calves

Pull Up

  • Hang from a horizontal bar with an overhand grip, hands slightly wider than shoulder-width.
  • Engage your core, retract your shoulder blades, and pull your body upward.
  • Aim to bring your chin above the bar.
  • Pause briefly at the top, then lower your body down in a controlled manner.

Chin Up

  • Hang from a bar with an underhand grip, hands slightly closer than shoulder-width.
  • Pull your body up, aiming to bring your chin above the bar.
  • Pause at the top, then lower down in a controlled manner.
  • Repeat, maintaining control and a steady pace.

Bent Over Dumbbell Underhand Row

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
  • Hinge at your hips, maintaining a slight bend in your knees, and lower your torso forward.
  • Keep your back straight and arms fully extended toward the ground.
  • Pull the dumbbells towards your hips, keeping your elbows close to your body.
  • Squeeze your shoulder blades together at the top of the movement.

Bent Over Dumbbell Row

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  • Hinge at your hips, maintaining a slight bend in your knees, and lower your torso forward.
  • Keep your back straight and arms fully extended toward the ground.
  • Pull the dumbbells towards your hips, squeezing your shoulder blades together.
  • Lower the dumbbells back down with control, feeling a stretch in your lats.

Renegade Row

  • Start in a plank position with a dumbbell in each hand, wrists aligned under shoulders.
  • Keep your feet shoulder-width apart for stability and engage your core.
  • Lift one dumbbell towards your hip while balancing on the other hand, keeping your body straight.
  • Lower the dumbbell back to the ground with control.
  • Alternate sides, lifting the opposite dumbbell.

Dumbbell Wrestlers Row

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other.
  • Bend your knees slightly, hinge at your hips, and lower your torso forward.
  • Pull the dumbbells towards your hips, keeping your elbows close to your body.
  • Rotate your palms outward as you lift, squeezing your shoulder blades together.
  • Lower the dumbbells back down with control, feeling a stretch in your lats.

Dumbbell Rows Laying on Bench

  • Lie face down on a flat bench, holding a dumbbell in each hand, palms facing each other.
  • Allow your arms to hang straight down, maintaining a slight bend in your elbows.
  • Pull the dumbbells towards your hip, squeezing your shoulder blades together.
  • Lower the dumbbells with control, feeling a stretch in your lats.
  • Repeat the motion for a targeted back workout.

Bent Over Row

  • Stand with feet hip-width apart, holding a barbell with an overhand grip.
  • Hinge at your hips, maintaining a slight bend in your knees, and lower your torso forward.
  • Keep your back straight, arms fully extended towards the ground.
  • Pull the barbell towards your lower chest, squeezing your shoulder blades together.

Seated Cable Row

  • Sit facing a cable machine with your feet on the platform, knees slightly bent, and grasp the cable handles.
  • Sit tall with a straight back, shoulders relaxed, and arms fully extended.
  • Pull the handles towards your torso, squeezing your shoulder blades together.
  • Keep your back straight and avoid leaning back.
  • Slowly release the tension, extending your arms back to the starting position.

Cable Rope Pulldown

  • Sit facing a cable machine with your feet on the platform, knees slightly bent, and grasp the cable handles.
  • Sit tall with a straight back, shoulders relaxed, and arms fully extended.
  • Pull the handles towards your torso, squeezing your shoulder blades together.
  • Keep your back straight and avoid leaning back.
  • Slowly release the tension, extending your arms back to the starting position.