Chin Bar
Execution of the exercise:
• Stand up, grab a barbell with your hands placed at a similar distance to your shoulders with your palms facing back.
• Raise the bar in a straight line towards the chin and bring it as close as possible to it.
• Start the descent by extending both arms always in a straight line.
Routine: 3 sets of 10 repetitions.

Dominated
Execution of the exercise:
• Hang from a pull-up bar with your hands slightly wider than your shoulders and with your palms facing forward.
• Flex both arms to raise your entire body without pushing yourself with your legs, until your head or part of it is above the bar.
• Lower your body in a controlled manner.
Routine: 3 sets of 6-8 repetitions.

Pulley to the Chest
Execution of the exercise:
• Sitting on the pulley equipment with a slight backward tilt, hold the bar with your arms extended.
• Pull the bar until it touches or comes close to your chest, keeping your back un-bent.
• Return to the initial position with controlled movement until the full extension of both arms, maintaining the same degree of backward inclination throughout the exercise.
Routine: 3 sets of 10 repetitions.

Pulley Back-Neck
Execution of the exercise:
• Sitting on the pulley equipment, hold the bar with your arms extended.
• Pull the bar until it touches or approaches the back of the neck, keeping the back straight.
• Return to the initial position with controlled displacement, until the full extension of both arms.
Routine: 3 sets of 10 repetitions.

Rowing Machine
Execution of the exercise:
• Sitting on the rowing machine, place your hands on the rods with your arms extended.
• Flex both arms until the wrists are aligned with the chest.
• Return to the initial position with controlled displacement, until the full extension of both arms.
Routine: 3 sets of 10 repetitions.

Rowing on Pulley
Execution of the exercise:
• Seated on a low pulley equipment (as seen in the picture), place your feet on the platforms with slight flexion of your knees.
• Grip the short bar connected to the pulley system with the palms facing down.
• Start flexing both arms and at the same time pull out your chest.
• Start a controlled extension offset to the starting position.
Routine: 3 sets of 10 repetitions.

Inclined Rowing with Bar
Execution of the exercise:
• Stand with your feet at the same distance as your shoulders.
• Hold a barbell with your hands placed at a greater distance than your shoulders and your palms facing down. Flex your knees slightly.
• Extend both arms forward with a slight downward trend.
• Then flex both arms and bring the bar to the chest with slight upward movement.
Routine: 3 sets of 10 repetitions.