Dumbbell Incline One Arm Lateral Raise
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel
Barbell Upright Row (version 3)
Grasp an empty 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
Barbell Upright Row
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 Rear Delt Raise
Stand holding barbell behind thighs or hips with arms straight down to sides. Pull barbell behind hips and low back up as far as possible allowing elbows to travel up behind body to each side. Flex wrists near top of movement so bar can be raised higher. Lower until arms and wrists are straight.
Barbell Pullover To Press
Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until
Assisted Pull-up
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.
Assisted Parallel Close Grip Pull-up
Grip the above handles in the closer parallel position with your palms facing each other. Extend your arms and place your knees on the pad to begin. Assure your body is upright, the chest is up, and midsection is engaged throughout the movement. Bend your elbows as you exhale, pulling yourself up until your
