Pull Ups
Difficulty: Intermediate
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
Barbell Deadlift
Difficulty: Advanced
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
Dumbbell Row Unilateral
Difficulty: Beginner
- Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
- Try to get your torso to parallel with the ground. That will extend your range of motion.
- Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.
Kettlebell Incline Shrug
Difficulty: Intermediate
- Leaning across the back section of the bench, with feet firmly on the floor and with arms hanging to the sides.
- Holding the kettlebell in both hands engage your shoulder blades, as if you are trying to touch them together. Release the shrug.