Flexxp

Stand with feet shoulder-width apart and adjust the bar to just below shoulder level.
Use an overhand grip, hands slightly wider than shoulder-width.
Lift shoulders towards ears, squeezing shoulder blades at the top.
Lower the bar back down, fully extending shoulders.

Feet hip-width apart, bar over midfoot. Grip bar just outside knees with a neutral spine.
Brace core, lift chest, and extend hips and knees together, keeping the bar close.
Control descent by hinging hips first, then bending knees, maintaining a neutral spine.
Targets traps, lower back, quads, glutes, and hamstrings.

Lie on a bench with feet flat on the ground, grip the barbell with hands shoulder-width apart.
Lower the barbell to your chest, keeping elbows at a 45-degree angle.
Push the barbell back up to the starting position, fully extending your arms.
Targets chest, shoulders, and triceps, contributing to overall upper body strength

Stand with feet shoulder-width apart in front of a cable machine, bar attached at a low setting.
Use an overhand grip, hands slightly wider than shoulder-width.
Lift shoulders towards ears by shrugging, keeping arms extended and back straight.
Squeeze shoulder blades at the top, then lower the weight in a controlled manner.

Stand facing the cable machine with feet shoulder-width apart, grasping handles with an overhand grip.
Lift shoulders toward ears in a controlled motion, keeping arms extended.
Squeeze shoulder blades together at the top of the movement.
Lower the weight with control, feeling the stretch in your shoulders.

Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing the body.
Lift shoulders toward ears in a controlled manner, keeping back straight and chest up.
Squeeze shoulder blades together at the top of the movement.
Lower dumbbells back down, fully extending shoulders with a slight bend in the elbows.

Stand with feet shoulder-width apart, holding a dumbbell in one hand, palm facing the body.
Lift the dumbbell toward your shoulder, leading with your elbow, keeping it higher than your hand.
Squeeze shoulder muscles at the top of the movement.
Lower the dumbbell back down in a controlled manner, maintaining good posture.

Sitting on a bench provides stability, reducing body momentum and ensuring focused muscle engagement.
Targets the upper traps effectively by minimizing involvement of other muscle groups.
The seated position allows for controlled movements, enhancing muscle activation and reducing injury risk.
Maintains good posture with a straight back, shoulders back, and chest up, promoting proper form.

Sit facing the machine on the reverse fly station, adjusting the seat height to align with your chest.
Grab the handles with a pronated grip (palms facing each other) and keep a slight bend in your elbows.
Pull the handles apart and backward in a reverse fly motion, squeezing your shoulder blades together.
Slowly return to the starting position, feeling a stretch in your rear deltoids and upper back. Perform machine reverse fly exercises with controlled movements to target and strengthen the muscles of the upper back and rear delts effectively. Adjust the weight according to your fitness level while maintaining proper form.