Stand with feet shoulder width apart and knees slightly bent. Bend at the waist until your hips are at a 90 degree angle. Grip dumb bells with both hands, palms facing eachother, hanging arms straight down to the floor. Raise the dumb bells while rotating palms facing forward, keeping the elbows tight to your waist. Before beginning the exercise make sure you squeeze your shoulder blades together, keeping core tight.
Secure towels around the bar at shoulder width apart. Grasp towels and perform pull-up. Pull yourself up until chin is above hands. Slowly lower yourself until arms are fully extended. Use a spotter as needed to complete all given repetitions.
Use a back hyper bench. 1 leg is resting on top of pad. Keep opposite leg straight throughout the movement. Emphasis is on strengthening the lower back. If a bench is not available lay on the ground face down and have a partner hold your feet.
Place hands wider than shoulder with palms facing away from you. Pull yourself up until chin is over the bar. Slowly lower yourself until arms are fully extended. Use a spotter as needed to complete all given repetitions.