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1. Stand behind the Smith machine bar together with your feet shoulder-width apart. 3. Place your arms over the bar with an overhand grip, slightly wider than shoulder-width apart. 1. Grab a pullup bar with an overhand grip, inserting your fingers wider than shoulder-width apart. 3. Grab the handles and hold them in front of you together with your arms extended. Hold it overhead with arms straight. 1. Lie facedown on the floor with arms extended overhead. 3. Engage your core and prolong your arms up toward the ceiling in entrance of your chest. 1. Adjust the cable row seat so that the handles are at chest height. Why it’s on the checklist: Mimicking a barbell row, a wide dumbbell row allows you an elevated range of movement and can show you how to tackle muscular imbalances between sides. Why it’s on the checklist: Though you’re mendacity on the ground, the superman exercise is deceptively difficult. Why it’s on the listing: This advanced move is great for these looking for an extra challenge to strengthen their back and chest.

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