Barbell Lunge (female)
To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift
Barbell Standing Concentration Curl
Stand with your legs apart, with barbell held firm. Pick up the dumbbell bar and rest both your elbows on your thighs. Bend your back forming a hunch while facing front. This is your starting position. Exhale as you curl the dumbbell up towards your shoulder. At the top of the movement, hold the
Barbell Close Grip Bench Press (female)
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure
Barbell Incline Bench Press (female)
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding
Barbell Split Squat (female)
Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal. Place one foot firmly in front of you, roughly 1-2 feet. Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee
Barbell Shoulder Grip Upright Row (female)
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides
Barbell Standing Twist (female)
The standing barbell twist exercise focuses on your obliques. Grab a light barbell and rest it on the muscle on the back of your neck. Do not rest the weight on your neck! Stand up straight, with your feet firmly on the floor at a wide than shoulder width stance, and your back straight.
Barbell Reverse Close-grip Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until
Zercher Carry
Set a bar at navel height or slightly below. Set up facing away from the rack with the bar resting in the notch of your elbow just below the insertion of bicep. Stand up tall and unrack the bar. While maintaining an active shoulder position, keep the bar stabilized and walk for a designated
Barbell Standing Wide Grip Biceps Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you
Barbell Stiff Legged Deadlift
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder-width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower
Barbell Full Squat (Side POV)
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold
