Barbell Row – Bent-Over; Wide-Grip
- Stand up and reach down in order to hold a barbell with both hands (knees slightly bent).
- Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause.
- Try to keep your back straight throughout. Only the arms should move.
Barbell Row – Bent-Over; Wide-Grip; Head-Supported
- Stand up and reach down in order to hold a barbell with both hands (knees slightly bent), with your head resting against one end of the bench.
- Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause.
- Try to keep your back straight and your neck stiff throughout. Only the arms should move.
Barbell Row – Prone; Wide-Grip
- Lie prone on an elevated bench and grip a barbell underneath you with both hands in a wide grip position.
- Lift the barbell straight up and lower it back after a short pause.
- Breathe out while raising the barbell and breathe in while returning to starting position.
Barbell Good Morning
- Hold a barbell behind your shoulders with both hands and lean forward until your upper body is perpendicular to the floor.
- Raise your upper body until you are standing and slowly lower it back after a short pause.
- Breathe out while raising yourself and breathe in while lowering yourself back.
Barbell Good Morning – Wide-Grip
- Hold a barbell behind your shoulders with both hands in a wide grip position and lean forward until your upper body is perpendicular to the floor.
- Raise your upper body until you are standing and slowly lower it back after a short pause.
- Breathe out while raising yourself and breathe in while lowering yourself back.
Barbell Deadlift
- Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
- Raise yourself up while keeping your arms extended and slowly lower yourself back down after a short pause.
- Breathe out while raising yourself and breathe in while lowering yourself back.
Barbell Deadlift – Stiff-Legged
- Bend down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
- Raise your upper body until you are standing and slowly lower it back after a short pause.
- Breathe out while raising yourself and breathe in while lowering yourself back.
High Pull
- Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
- Raise the bar by standing up and continue on by raising your arms until the bar reaches shoulder level and lower it back after a short pause.
- Breathe out while raising the barbell and breathe in while lowering it back.
High Pull – Wide-Grip
- Crouch down to reach the barbell on the floor and grab it with both hands in a wide-grip position, arms extended, legs at shoulder width.
- Raise the bar by standing up and continue on by raising your arms until the bar reaches shoulder level and lower it back after a short pause.
- Breathe out while raising the barbell and breathe in while lowering it back.
Power Clean and Press
- Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
- Raise the bar by standing up and continue on by raising your arms until the bar is up at arms’ length and lower it back after a short pause.
- Breathe out while raising the barbell and breathe in while lowering it back.
Barbell Shrug
- Stand up and hold the barbell down in front of your thighs, arms extended and palms facing back.
- Raise the barbell by raising your shoulders straight up and lower it slowly back down after a short pause.
- Keep your arms extended throughout.
