Hold a barbell at your shoulders, dip slightly at the knees, then drive up and press the bar overhead. Lock out at the top, then lower back to shoulders with control.

Weight recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do tricep extensions with dumbbells

Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!

Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: Upright row with dumbbells

Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!

Weight recommendations:
Beginner: 10-15lbs

Intermediate: 20-35lbs 

Advanced: 40-60+lbs

*Modification: do tricep extensions with dumb...

Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs
Intermedi...

Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 1...

Start in a modified side plank with your bottom knee bent and stacked under your hip, holding a dumbbell in your top hand. Keep your hips lifted and core engaged as you press the dumbbell straight up over your shoulder, stacking wrist over elbow. Slowly lower the weight back down with control, ma...