Reverse grip Pull-up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your
Lever Bent over Row (plate loaded)
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar,Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will
Lever Alternating Narrow Grip Seated Row (plate loaded)
Sit on seat and position chest against pad. Grasp lever handles with underhand grip. Pull one lever back until elbow is behind back and shoulder is pulled back. Return until arm is extended and shoulder is stretched forward. Repeat with opposite arm, alternating between sides.
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your
Single Arm Push-up
Get in the standard Pushup position with feet wider than shoulder-width apart. Place one hand on the ground directly beneath your chest and the other behind your lower back. Straighten your legs behind you, spread them wide, and point your toes into the ground. Keeping your core tight, "screw" the palm of your planted
EZ Barbell Curl
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary,
EZ Barbell Anti Gravity Press
Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position. To begin, press the
Dumbbell Zottman Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position.\ While holding the upper arm stationary, curl the weights while contracting the
Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use
Dumbbell Standing Preacher Curl
With dumbbell in hand, arm bent and palm facing shoulder, place back of arm on pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat. Continue with opposite arm.
Dumbbell Standing One Arm Curl (over incline bench)
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at the corner or side of the incline bench. The
