BACK

Pull ups
Set up: grasp a bar with hands either facing towards or away from you. Keep the lowerback slightly arched.
Ascent: ensure the shoulder blades pull down and back as you pull up towards the bar. Try to raise your chest towards the bar to keep the angle of pull in line with the orientation of the back muscles.
Descent: lower back to the start position

Bentover rows
Set up: Grasp a bar with hands just outside shoulder width. Keep the back flat and bend over until body is parallel to ground with a slight bend in the knees.
Ascent: pull the bar up to touch the body. keep the lowerback arched and the shoulder blades should pull back and down
Descent: keeping back flat lower back to start position.

Dumbbell row
Set up: place on knee and the same side hand on a bench. Keep the back flat and parallel to the ground. Grasp a dumbbell with the free hand.
Ascent: keeping the body parallel to the ground and shoulders level, pull the dumbbell up towards the body and allow the elbow to slide past your torso.
Descent: lower the dumbbell back to the start position.

 

Pulldowns
Set up: feet should be placed on the ground, knees bent and the support pad on the thighs just above the knee. You should be positioned beneath the pulley
Ascent: keep the back flat, pull the bar down towards the top of your chest  as your arms come down towards the side of your body and your shoulder blades pull down and back.
Descent: keeping the back straight allow the arms to fully extend.

Deadlift
Set up: feet shoulder width apart, grasp the barbell just outside the width of your legs. Knees should be bent and back should be flat with shoulder blades pulled down and back
Ascent: keep the back flat as your drive through your heels and push the shoulders back in order to stand up straight.
Descent: allow your hips to break as you keep the back flat and allow the bar to pull yourself down into the start position.