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1. Stand behind the Smith machine bar together with your ft shoulder-width apart. 3. Place your fingers over the bar with an overhand grip, somewhat wider than shoulder-width apart. 1. Grab a pullup bar with an overhand grip, placing your arms wider than shoulder-width apart. 3. Grab the handles and hold them in front of you along with your arms extended. Hold it overhead with arms straight. 1. Lie facedown on the floor with arms prolonged overhead. 3. Engage your core and extend your arms up toward the ceiling in entrance of your chest. 1. Adjust the cable row seat so that the handles are at chest peak. Why it’s on the checklist: Mimicking a barbell row, a wide dumbbell row permits you an increased vary of motion and may allow you to deal with muscular imbalances between sides. Why it’s on the record: Though you’re lying on the floor, the superman exercise is deceptively challenging. Why it’s on the record: This superior transfer is nice for these in search of an additional challenge to strengthen their back and chest.

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