Start with a light dumbbell. Choose a comfortable depth and keep your heels down.

1. Hold one dumbbell upright close to your chest with both hands.
2. Stand with feet at a comfortable width and brace your abdomen.
3. Bend the knees and hips to sit down between your legs.
4. Push through your whole feet to stand while keeping the weight close.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use a stable, flat exercise bench. Choose weights you can get into and out of position comfortably.

1. Sit with a dumbbell on each thigh, then lie back and bring them above your chest.
2. Plant your feet and keep your upper back in contact with the bench.
3. Lower the weights beside your chest with elbows angled slightly toward your ribs.
4. Press both weights upward, then lower them evenly for the next rep.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

This is a different option, not necessarily easier. Use the floor version only if comfortable; otherwise place your hands on a stable elevated support.

1. Place your hands slightly wider than your shoulders and step your feet back.
2. Brace your abdomen so your head, hips and heels move together.
3. Bend your elbows and lower your chest toward the floor.
4. Push the floor away to return; use an elevated hand position if the floor version is too demanding.

Complete both sides before marking a set done. Rest briefly between sides if needed.

1. Support one hand on a bench and place your feet in a stable stance.
2. Hinge forward with a dumbbell hanging from the other hand.
3. Draw the elbow toward your hip while keeping your torso square.
4. Lower the weight fully with control, then repeat on the other side.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use your bodyweight. Lift only as far as you can without arching your lower back.

1. Lie on your back with knees bent and feet flat around hip width.
2. Rest your arms on the floor and brace lightly through the abdomen.
3. Press through your feet to raise your hips until the thighs align with the torso.
4. Pause briefly, then lower your hips to the floor.

Use your bodyweight on a level floor, with a fixed support for balance.

1. Stand with feet around hip width and hold a fixed support lightly.
2. Keep your knees almost straight and rise onto the balls of your feet.
3. Pause at the top without rolling the ankles outward.
4. Lower your heels slowly back to the floor.

Alternate sides. A shorter reach is fine; keep your lower back steady.

1. Lie on your back with arms toward the ceiling and hips and knees bent.
2. Exhale gently and keep your lower back position steady against the floor.
3. Reach one arm overhead as the opposite heel moves toward the floor.
4. Return to the start and switch sides, shortening the reach if your back begins to arch.

Ask staff to show you the machine setup and safety catches if it is unfamiliar.

1. Adjust the seat so your back and pelvis stay supported and place feet around shoulder width.
2. Release the machine safety handles according to its instructions.
3. Lower the platform by bending your knees, stopping before your pelvis rolls off the pad.
4. Push the platform away to straighten the legs without snapping the knees; re-engage the catches before leaving.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Start with a light dumbbell. Choose a comfortable depth and keep your heels down.

1. Hold one dumbbell upright close to your chest with both hands.
2. Stand with feet at a comfortable width and brace your abdomen.
3. Bend the knees and hips to sit down between your legs.
4. Push through your whole feet to stand while keeping the weight close.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Adjust the seat first. Keep the movement comfortable at the shoulders.

1. Adjust the machine seat so the handles sit around mid-chest height.
2. Place your feet firmly on the floor and your back against the pad.
3. Push the handles forward until the arms straighten comfortably.
4. Return slowly until you reach a comfortable stretch without the shoulders rolling forward.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use a stable, flat exercise bench. Choose weights you can get into and out of position comfortably.

1. Sit with a dumbbell on each thigh, then lie back and bring them above your chest.
2. Plant your feet and keep your upper back in contact with the bench.
3. Lower the weights beside your chest with elbows angled slightly toward your ribs.
4. Press both weights upward, then lower them evenly for the next rep.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Stay tall and pull smoothly. Avoid rocking back to move the weight.

1. Sit at a low cable row station with feet supported and knees slightly bent.
2. Take the handle and sit tall with your arms reaching forward.
3. Pull the handle toward your lower ribs, allowing the shoulder blades to move together.
4. Reach forward again under control without collapsing your torso.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use a lat pulldown machine. Bring the bar in front of you, not behind your neck.

1. Adjust the thigh pad to hold you in place and take an overhand grip.
2. Sit tall with a small backward lean and the bar above you.
3. Pull the bar toward the top of your chest by driving your elbows down.
4. Let the bar rise slowly until your arms extend, keeping the stack controlled.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use a seated leg curl machine and adjust both pads before starting.

1. Adjust a seated leg curl so the knees align with its pivot.
2. Place the lower roller behind your ankles and secure the thigh pad.
3. Bend the knees to pull the roller down and back.
4. Return slowly toward straight legs while keeping your hips against the seat.

First, do a very light practice set of 5–8 reps and rest until ready. Then start the set shown here.

Use your bodyweight. Lift only as far as you can without arching your lower back.

1. Lie on your back with knees bent and feet flat around hip width.
2. Rest your arms on the floor and brace lightly through the abdomen.
3. Press through your feet to raise your hips until the thighs align with the torso.
4. Pause briefly, then lower your hips to the floor.

Use your bodyweight on a level floor, with a fixed support for balance.

1. Stand with feet around hip width and hold a fixed support lightly.
2. Keep your knees almost straight and rise onto the balls of your feet.
3. Pause at the top without rolling the ankles outward.
4. Lower your heels slowly back to the floor.

Alternate sides. A shorter reach is fine; keep your lower back steady.

1. Lie on your back with arms toward the ceiling and hips and knees bent.
2. Exhale gently and keep your lower back position steady against the floor.
3. Reach one arm overhead as the opposite heel moves toward the floor.
4. Return to the start and switch sides, shortening the reach if your back begins to arch.