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!

Weight Recommendations:
Beginner: 30-50lbs
Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do bent-over ...

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-130...

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: 5-12lbs
Intermed...

Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.

Weight Recommend...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:
Beginner:...

Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.

Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: you can also use a band ...

Start in a plank with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.

Zero equipment

Modification: Do from your knees