- Position a barbell in a landmine or corner of a room and stand facing it with your feet shoulder-width apart.
- Grasp the end of the barbell with an overhand grip, keeping your arms straight and your shoulders relaxed.
- Bend at the hips and knees to lower your torso until it is almost parallel to the ground.
- Pull the barbell towards your chest, squeezing your shoulder blades together as you row the weight up.
- The dumbbells should be set on the ground. Hinge forward while keeping a flat back.
- Pull one elbow back toward the ceiling and then return the dumbbell to the ground softly.
- Then pull with the other arm.
- The dumbbells should be placed on the floor.
- Hinge forward with a flat back and grab the dumbbells.
- Pull both dumbbells back and your elbows toward the ceiling.
- Return the dumbbells back to the floor softly on each rep.
- Lie down on your back with your legs straight and arms at your sides.
- Close your eyes and take deep breaths in through your nose and out through your mouth.
- Allow your body to completely relax and let go of any tension.
- Hold for several minutes and then slowly come back up to a seated position.
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