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Barbell Bent Over Row
Intermediate
1
Grab a barbell with a shoulder width pronated or supinated grip.
2
Bend forward at your hips while maintaining a flat back.
3
Pull the weight toward your upper abdomen.
4
Lower the weight in a controlled manner and repeat.
Inverted Row
Beginner
1
Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
2
Pull your body straight up to the bar.
3
Return to the starting position, your arms fully extended. Repeat.
Kettlebell Farmers Carry
Beginner
1
Hold two kettlebells in each hand.
2
Keep your shoulders blades pulled back and walk for a specified duration.
Forearms Stretch Variation One
Novice
1
Place your palm flush against the wall.
2
Take one step forward and straighten your arm slowly to extend your bicep.
3
Hold at the peak of the stretch.
4
Return to starting position.
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