Posts by Get Fit It's Free
Chin Up’s
Follow These Steps: Step 1. Grip the chin up bar firmly using a close grip. Your palms should be facing towards your body. Your hands should be spaced close together and your arms fully extended. Allow your body to hang from the bar. This will be your starting position. Step 2. Exhale as you lift…
Read MoreBent Over Barbell Row
Follow These Steps: Step 1. Hold a barbell with palms down and with your elbows slightly bent. Bend at the waist and knees. Your torso should be just about parallel to the floor. Allow the barbell to hang slightly in front of you. Keep your elbows close to your sides. Keep your head up and…
Read MoreOne Arm Dumbbell Triceps Kickback
Follow These Steps: Step 1. Using a flat bench, place your left knee on the bench near the end of the bench. With your left hand on the bench to support your weight, bend over and with your right hand, grab a dumbbell (already on the floor). Your torso should be just about parallel to…
Read MoreFloor Leg Raises
Follow These Steps: Step 1. While lying flat on your back (on the floor or a mat), extend your legs in front of you. Step 2. Position your hands outstretched to both sides (for support) or place them under your buttock. This is your starting position. Step 3. While contracting your abs (keeping your abs…
Read MoreCrunches (on the Floor or Mat)
Follow These Steps: Step 1. While laying on your back with your feet flat on the floor, bend your knees. Step 2. Position your hands behind your head. You can also place your hands across your chest. Be sure not to use your neck to raise into the crunch. This puts stress on the neck…
Read MoreWide Grip Lat Pulldown
Follow These Steps: Step 1. Sit at a pull-down machine, and adjust the knee pads to keep steady. Reach overhead and grab the pull-down bar with both hands. Your hands should be shoulder-width apart. Fully extend your arms. Palms should be facing forward. Keep your feet flat on the floor, and this will be your starting position. Step 2. Exhale…
Read MoreDumbbell Triceps Extension
Follow These Steps: Step 1. Grab a dumbbell and hold it with both hands. Your palms should be up and facing the upward. While standing shoulder-width apart, carefully lift the dumbbell over your head fully extending your arms up towards the ceiling. Carefully lower the weight slightly behind your head. Your elbows will be pointing…
Read MoreSeated Dumbbell Curls
Follow These Steps: Step 1. While seated upright on a flat bench, place a dumbbell in each hand with palms fac-ing in towards your thighs. Feet should be flat on the floor. This is your starting position. Step 2. Keeping your elbows at your sides, begin by slowly lifting the dumbbell. Start twist-ing your wrist…
Read MoreDecline Bench Crunches
Follow These Steps: Step 1. Securely position your feet under the padding of a decline bench. This is for support. Step 2. Carefully, lay your back flat on the decline bench. You can position your hands either just behind your ears or cross them on your chest. This is your starting position. Step 3. While…
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