UPRIGHT ROW

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to do the same amount with the other side until the set is complete!

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to alternate arms each time until the set is complete!

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

Stand lengthwise on an exercise bands with a hip- to shoulder-width stance. Hold the handles of the bands with an overhand grip and your hands about shoulder-width apart in front of your legs. Keeping the band close to your body, pull the handles up to chest level, or until your upper arms are about parallel with the floor. Hold this top position for a second and then slowly lower the handles back to the start position and repeat for reps.

Take the barbell in an overhand grip and pull up both sides until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

START: Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Your hands should be about hip-width apart for regular upright rows and wider than shoulder-width for wide-grip upright rows.

MOVE: Lift the bar straight up to upper chest height, keeping the bar close to your body, and keeping your elbows higher than your wrists at all times. Pause for a moment at the top then slowly lower the bar back to the start.

Take the cable attachment in an overhand grip and pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on the other side to complete the set.

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up on one side until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on the other side until the set is complete.

Take the cable attachment in an overhand grip and pull up until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

START: Stand in front of a pulley apparatus holding a straight bar attached to a low pulley with an overhand grip that is about hip-width apart. Your feet should be shoulder-width apart and your knees slightly bent with the bar across the front of your thighs. MOVE: Lift the bar up to upper chest height while keeping your elbows higher than your wrists at all times. Pause for a moment at the top then slowly lower the bar back to the start.

Take a weight in each hand and pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on each side to complete the set.

Start: Stand with your feet shoulder-width apart, holding a dumbbell in front of your thigh, palm facing your leg and elbow slightly bent.

MOVE: Bring your elbow up and out to your side as you lift the dumbbell, keeping your wrist straight and the dumbbell close to your body. When your elbows reach shoulder level hold for a second in the top position before slowly lowering the dumbbell to the start.

Take a weight in each hand and pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to alternate each side to complete the set.

Start: Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs, palms facing your legs and elbows slightly bent.

MOVE: Bring your elbow up and out to your side as you lift the dumbbell with one arm, keeping your wrist straight and the dumbbell close to your body. When your elbow reach shoulder level hold for a second in the top position before slowly lowering the dumbbell to the start. Repeat with the other arm.

Standing with you feet shoulder width apart, holding a dumbbell in each hand letting them rest on your thighs with your palms facing your body. Raise the dumbbells just up under your chin.

Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs, palms facing your legs and elbows slightly bent. Bring your elbows up and out to your sides as you lift the dumbbells, keeping your wrists straight and the dumbbells close to your body. When your elbows reach shoulder level hold for a second in the top position before slowly lowering the dumbbells to the start.

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to do the same amount on each side until the set is complete!

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to alternate arms each time until the set is complete.!

Standing upright place the band underneath both feet and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up both sides until you reach the bottom of your chin. Make sure to raise your elbows as high Up as possible. Slowly return to your starting point and repeat .

Stand with your feet shoulder-width apart, holding a pair of dumbbells behind your thighs, palms facing behind you and elbows slightly bent. Bring your elbows up and out to your sides as you lift the dumbbells up behind you, keeping your wrists straight and the dumbbells close to your body. Pull the dumbbells up until your upper arms reach parallel with the floor, then slowly return back down.

START: Stand in the middle of a Smith machine, holding the bar with an overhand grip across the front of your thighs. Your feet shoulder-width apart and knees slightly bent. Your hand should be about hip-width apart for regular upright rows and wider than shoulder-width for wide-grip upright rows.

MOVE: Lift the bar up to upper chest height while keeping your elbow higher than your wrists at all times. Pause for a moment at the top then slowly lower the bar back to the start.

START: Stand in the middle of a Smith machine, holding the bar with an overhand grip across the front of your thigh. Your feet shoulder-width apart and knees slightly bent. Your hand should be about hip-width apart for regular upright rows and wider than shoulder-width for wide-grip upright rows.

MOVE: Lift the bar up to upper chest height with one arm while keeping your elbow higher than your wrist at all times. Pause for a moment at the top then slowly lower the bar back to the start. Repeat with the other arm.

START: Stand in the middle of a Smith machine, holding the bar with an overhand grip across the front of your thighs. Your feet shoulder-width apart and knees slightly bent. Your hands should be about hip-width apart for regular upright rows and wider than shoulder-width for wide-grip upright rows.

MOVE: Lift the bar up to upper chest height while keeping your elbows higher than your wrists at all times. Pause for a moment at the top then slowly lower the bar back to the start.

Standing upright lift one foot off of the floor and place the band underneath the other foot and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to do the same amount with the other side until the set is complete

Standing upright lift one foot off of the floor and place the band underneath the foot and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to alternate arms each time until the set is complete.

Standing upright lift one foot off of the floor and place the band underneath the other foot and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

Take the cable attachment then lift one foot off of the floor and in an overhand grip pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on the other side to complete the set.

Take the cable attachment and lift one foot off of the floor then in an overhand grip pull up until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

Standing upright place the band underneath one foot and lift the other foot off of the floor and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up on one side until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on the other side until the set is complete.

Standing upright place the band underneath one foot, lift the other foot off of the floor and cross the handles so that the band makes an X in front of the legs. Place your hands with your palms facing your legs and pull up until you reach the bottom of your chin. Make sure to raise your elbows as high up as possible. Slowly return to your starting point and repeat.

Take a weight in each hand, lift one foot off of the floor and pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to do the same amount on each side to complete the set.

Take a weight in each hand, lift one foot off of the floor and pull up until you reach the bottom of your chin. Make sure to raise your elbow as high up as possible. Slowly return to your starting point and repeat making sure to alternate each side to complete the set.

Standing with one foot off of the floor, holding a dumbbell in each hand letting them rest on your thighs with your palms facing your body. Raise the dumbbells just up under your chin with your elbows pointing upward.

Standing upright place the band underneath one foot, lift the other foot off of the floor and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to do the same amount on each side until the set is complete!

Standing upright place the band underneath one foot, lift the other foot off of the floor and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up one side until you reach the bottom of your chin. Make sure to raise your elbow as high Up as possible. Slowly return to your starting point and repeat making sure to alternate arms each time until the set is complete!

Standing upright place the band underneath one foot, lift the other foot off of the floor and cross the handles so that the band makes an X in front of the legs and take a weight in each hand. Place your hands with your palms facing your legs and pull up both sides until you reach the bottom of your chin. Make sure to raise your elbows as high Up as possible. Slowly return to your starting point and repeat.