Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard!

Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down

1 second pause at the bottom of each rep while maintaining tension on the pecs

1 second pause at the bottom of each rep while maintaining tension on the pecs

Don't just bend at your hips

Set up a comfortable arch

To keep tension on the hamstrings

If you have a left-right bicep size imbalance

All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.

Do one set with low cable position

Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.

Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in the squeeze (at the top) of each rep

Squeeze the rope hard as you curl the weight up. Smooth

There are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze

Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.

Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.

Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.

Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow

Optionally pause for 0.5-1 second in the stretched aspect of each rep

Use a controlled negative (don't free fall) and then explode on the positive.

Focus on squeezing your lateral delt to move the weight.

Initiate the pulldown with a straight up posture. As you pull the bar down

Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. "

Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep.

1-2 second pause at the bottom of each rep. Instead of just going up onto your toes

Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. "

Perform these slowly

1 second pause at the bottom of each rep while maintaining tension on the pecs

Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.

If possible

Smooth

Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth

Brief pause at the top and bottom of ROM. Think about pulling your shoulders up to your ears!

Do these pulldowns with the handle more out in front of you

Optionally pause for 0.5-1 second in the stretched aspect of each rep

Focus on bringing your elbows together - not your hands

Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep! "

Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth

Lean forward over the machine to get a maximum stretch in your hamstrings.

Focus on squeezing your shoulder blades together

Once you are under the bar

Elevate your front foot on a small box. Minimize contribution from your back leg.

1-2 second pause at the bottom of each rep. Instead of just going up onto your toes

Focus on squeezing your triceps to move the weight

Take medium strides. Minimize contribution from the back leg

1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way down.