Sit with thighs secured under the supports and grasp the cable bar with a wide grip. Pull the bar down in front of you until it reaches your upper chest. Extend your arms and shoulders fully to return to the starting position. Repeat.

Stand tall and set the bar above head height. With a straight arm grip, pull the bar down to your thighs, avoiding any bend in your elbows. Slowly return to the start and repeat.

Place one knee and hand on a bench for support. Grasp a dumbbell from the floor with your other hand, keeping your back straight. Pull the dumbbell upwards, bringing it back to the starting position after each rep. Repeat for both sides.

Kneel on a bench with one leg, maintaining a rigid back. Pull a dumbbell from the floor with one hand, bringing it back to the start after each repetition. Repeat on the other side.

With knees slightly bent, pull the bar toward your body until your arms are fully flexed. Slowly extend your arms to return the bar to the starting position, then repeat.

Lie under a fixed horizontal bar, legs straight and locked. Grip the bar and pull your chest toward it, then lower yourself back to the starting position. Repeat.

Hold a dumbbell in each hand with your arms hanging by your sides and palms facing inward. Bend your elbows to lift the dumbbells, then slowly lower them back to the starting position. Repeat.

Grab a low pulley bar with an underhand grip. Pull the bar upwards until your forearms are vertical, then slowly lower it back to full extension. Repeat.