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How To Perform Mag-grip Lat Pulldown
- Adjust the height of the supporting pad and sit on the machine while holding the Mc-grip with both hands.
- Fix your thigh the supporting pad, keep your chest open and pull the Mac-grip until it touches your collarbone. At this time, try to use the muscle of your back, not the arm.
- Slowly extend your arms and feel your lats are relaxing to return to starting position.
How To Perform Parallel-grip Lat Pulldown
- Adjust the height of the supporting pad and sit on the machine while holding the Parallel-grip with both hands.
- Fix your thigh the supporting pad, keep your chest open and pull the Parallel-grip until it touches your collarbone. At this time, try to use the muscle of your back, not the arm.
- Slowly extend your arms and feel your lats are relaxing to return to starting position.
How To Perform Lat Pull Down
- Sit on a cable pull-down machine and grab the bar wider than your shoulder.
- Keeping your abs tight and back straight, pull down the bar to your upper chest.
- Hold for a moment and squeeze your lats.
- Slowly return to the starting position.
How To Perform Seated Cable Row
- Sit facing the cable machine
- Place your feet on the footrest or any place against the machine, and bend your knee slightly
- Pull the cable with the back straight and chest open
- Pull your elbows toward your spine as if you are folding the middle of your back
- While holding the weight with the lats, slowly release your arm and return to the starting position
How To Perform One Arm Cable Seated Row
- Sit facing the cable machine and place your feet on the footpad. slightly bend your knees.
- With your back straight and chest out, grab the cable with one hand and pull it towards you.
- While maintaining balance in your upper body, pull your elbow back as far as possible to maximize contraction in the lat muscles.
- Support the weight with your back and slowly return to the starting position by extending your arm.
Callisthenics
How To Perform Pull Up
- Hang yourself from the bar (or pull-up bar) with your arms wider than your shoulders.
- Pull yourself up until your chin is above the bar.
- Maintain your position while lowering down, ensuring the upper body remains steady.
How To Perform Chin Up
- Put your hands on the bar with your arms shoulder-width apart and palms facing your body.
- With your chest open, pull yourself up until your chin is above the bar.
- Go down while maintaining the position so that the upper body does not shake.
How To Perform Inverted Row Under the Table
- Lie flat under the table, facing up.
- Grab the table edge with an overhand grip (palms facing away).
- Keep your body straight — heels on the floor, core tight.
- Pull your chest up toward the table by driving your elbows back.
- Pause briefly, then lower yourself slowly without letting your back sag.
How To Perform Resistance Band Seated Row
- Sit on the floor with legs extended.
- Anchor the band around a heavy object at foot level.
- Grab both ends of the band, keeping a slight bend in the knees.
- Sit tall with a straight back and pull the band toward your torso, elbows close to your body.
- Squeeze shoulder blades together at the end, then return slowly.
How To Perform Bodyweight Lean Row with Towels
- Loop two towels evenly around a secure bar or beam.
- Hold one towel in each hand and lean back with your body straight, feet planted.
- Start with arms fully extended.
- Pull yourself forward by driving your elbows back until your chest reaches hand level.
- Lower slowly while keeping your core tight.
How To Perform Bodyweight Row in a Doorway
- Open the door slightly and hold both sides of the door frame at about waist height.
- Lean back, keeping your feet near the base of the door for support.
- Start with arms extended and your body straight.
- Pull your chest toward the door frame by driving your elbows back.
- Lower slowly to the starting position, keeping tension in your lats.
How To Perform Bent-Over Row with Towel
- Stand with feet shoulder-width apart.
- Loop the towel under both feet, holding both ends in your hands.
- Bend forward slightly at the hips (around 45°), keeping your back straight.
- Pull the towel ends upwards toward your waist by driving your elbows back.
- Squeeze your upper back at the top, then lower slowly.
- Keep your chest up and spine neutral.
- To increase resistance, use a thicker towel or pull harder while keeping your feet firmly pressing down.
How To Perform Seated Row with Towel
- Sit on the floor with your legs extended straight.
- Loop a sturdy towel around the middle of your feet (soles).
- Hold one end of the towel in each hand.
- Sit upright, chest up, core tight.
- Pull the towel ends towards your torso by bending your elbows and squeezing your shoulder blades back.
- Slowly extend your arms forward again for the next rep.
- Keep your back straight, don’t hunch.
- Control the towel’s resistance by pulling harder or sitting further back.
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