Set up
For a pulldown, sit with your thighs supported under the pad and feet planted. Hold the bar comfortably wider than your shoulders.
The movement
Bring the bar toward your upper chest with your elbows moving down. Keep your torso steady, then return the bar slowly overhead.
Breathing
Breathe out as you pull down; breathe in as you return.
Keep in mind
Avoid pulling behind your neck or using a big backward swing. For the assisted pull-up option, ask Linx to set the machine and demonstrate entry and exit. More assistance makes that variation easier.
Set up
Set a manageable weight. Sit tall with feet supported, knees slightly bent, and a comfortable grip.
The movement
Pull the handle toward your lower ribs, keeping elbows near your sides. Return slowly while keeping your torso steady.
Breathing
Breathe out during the pull and in as your arms extend.
Keep in mind
Avoid rounding your back, shrugging, or rocking to move the weight. Finish a rep with a brief pause at your ribs before a controlled return.
Set up
Support one hand and the same-side knee on a stable bench. Plant the other foot and let the dumbbell hang beneath your shoulder.
The movement
Guide your elbow toward your hip without twisting your torso. Lower the dumbbell with control, then repeat on the other side.
Breathing
Breathe out as you lift; breathe in as you lower.
Keep in mind
Avoid rotating your chest upward or jerking the weight. Keep both shoulders facing the floor throughout the rep.
Set up
Stand balanced, or sit on a stable bench. Hold dumbbells beside you with palms facing forward and wrists straight.
The movement
Bend your elbows to lift the weights. Keep your upper arms quiet, then lower slowly.
Breathing
Breathe out while curling up and in while lowering.
Keep in mind
Avoid swinging your hips or bending your wrists. Use a lighter weight if you need momentum to finish a rep.
Set up
Stand balanced with dumbbells at your sides, palms facing inward. Keep this neutral grip throughout.
The movement
Curl the weights toward your shoulders, keeping elbows near your sides. Lower with control.
Breathing
Breathe out as you curl; breathe in as you lower.
Keep in mind
Avoid swinging or turning your palms upward. Think of keeping your thumbs pointing up as your elbows bend.
