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  • Stand between lever handles to sides.
  • Squat down with feet flat on floor and grasp upper handles to sides. Stand upright by extending hips and knees to full extension.
  • Elevate shoulders as high as possible. Lower and repeat.
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  • With the bar at thigh level, load an appropriate weight.
  • Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
  • Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  • After a brief pause return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
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  • To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
  • Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
  • While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
  • Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
  • Repeat.
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  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat
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  • Sit on a bench with your back resting on the bench. The back of the bench should be reclined backwards with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale.
  • Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat
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  • Position yourself face down on an incline bench. Grasp a dumbbell in each hand. Your arms should be hanging down fully extended and pointing towards the floor.
  • Your palms should be facing each other. This is the starting position.
  • Squeeze your shoulder blades together; hold the contraction for a second.
  • Go back to the starting position. Inhale as you do so.
  • Repeat for the number of reps in your set.
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  • Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
  • Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
  • Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip:
  • The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
  • Lower the bar back to the original position.
  • Repeat.
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  • Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
  • Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
  • Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
  • Continue as high as possible then hold for a count of one. Return to the start position in a smooth movement, inhaling as you do so.
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  • Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
  • Let the arms hang to your sides fully extended as they point to the floor.
  • Turn the wrists until your hands have a pronated (palms down) grip.
  • Now flare the elbows out. This will be your starting position.
  • As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter T at the top of the movement. Hold the contraction at the top for a second.
  • Slowly go back down to the starting position as you breathe in.
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  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.
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