Raise your left knee toward your chest. 3. As you lower your left knee, raise your right knee, as if you're pedaling a bike. 4. If you want an even greater challenge, try doing dips while you're ...

14. Chest-Supported T-bar Row. T-bar rows are something of a bodybuilding staple. They’re a popular lat exercise that many lifters perform regularly. However, the unsupported version can be hard on ...

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Chest-supported dumbbell rows. This T-bar row alternative is a real lower ... overhand, underhand, or neutral grip. As an added advantage, cable rows are perfect for intensity-boosting drop sets, ...

An underhand grip will recruit the biceps more so than the overhand grip. ... Sit down at a seated cable row machine with both feet flat on the foot board and your knees slightly bent. 2. Grab the ...

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B. Chest-supported Dumbbell Row x 10-12 reps. Hamstrings A. Romanian Deadlift x 1-3 reps ... A. Close-grip Bench Press x 1-3 reps B. Tricep Pressdown x 10-12 reps. Biceps ...

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Do 6-8 x 10-15-second intervals of seated arm swings 2-3 times a week to help improve your arm swing mechanics. Focus on driving the elbows back, letting the forward motion just be the natural ...

Chest-supported Row Set an adjustable bench to around 45 degrees, or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells.