BACK

Barbell Row

The starting position: your torso is parallel to the floor; the lower back is bent downward;

you need to hold the bar with hands at shoulder width. In the lowest movement point

your arms are completely straightened and the barbell is moved forward a bit. Pull the

barbell to your torso arch-wise till it touches the lower part of your belly. Bring your

shoulder blades together in the finishing stage of the exercise. The wider your grip is the

easier it will be for you to contract the lower parts of your back muscles in the upper

point of the exercise amplitude; still, when you widen your grip you sacrifice the

amplitude.

Good-morning (wide grips)

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Preparation

Position barbell on back of shoulders and grasp bar to sides.

Execution

Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso

until hips are extended. Repeat.

Comments

Begin with very light weight and add additional weight gradually to allow adequate

adaptation. Throughout lift keep back and knees straight. Do not lower weight beyond

mild stretch through hamstrings. Full range of motion will vary from person to person

depending on flexibility.

Bent-over Row (neck supported)

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Preparation

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand

grip.

Execution

Pull bar to upper waist. Return until arms are extended and shoulders are stretched

downward. Repeat.

Comments

Torso may be kept horizontal for strict execution. Knees are bent in effort to keep low

back straight. If low back becomes rounded due to tight hamstrings, either try bending

knees more or don't position torso as low. Either fix may compromise involvement of

Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder

extension range of motion. If low back is rounded due to poor form, deadlift weight to

standing position and lower torso into horizontal position with knees bent and back

straight. A shoulder width or underhand grip can increase lat involvement by

emphasizing shoulder extension over transverse extension. A wide overhand grip

involves overall back musculature while slightly emphasizing Rear Delt, Infraspinatus

and Teres Minor involvement

Row, Prone

Preparation

Lie prone on flat bench and grasp barbell from below with wide overhand grip.

Execution

Flex back and shoulders to pull barbell up as high as possible. Return, keep arms slightly flexed.

Repeat.

Variations / Comments

If available use cambered bar and elevated bench for higher range of motion.

Deadlift

Preparation

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly

wider over hand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if

rounded. Return and repeat.

Comments

Target muscle is exercised isometrically. Throughout lift keep hips low, shoulders high,

arms and back straight. Knees should point same direction as feet throughout movement.

Keep bar close to body to improve mechanical leverage.

Deadlift (STRAIGHT LEGS)

Preparation

Stand with shoulder width or narrower stance on shallow platform with feet flat beneath

bar. Bend knees and bend over with lower back straight. Grasp barbell with shoulder

width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing

position.

Execution

With knees straight, lower bar toward top of feet by bending hips. After hips can no

longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip

until standing upright. Pull shoulders back slightly if rounded. Repeat.

Comments

Begin with very light weight and add additional weight gradually to allow lower back

adequate adaptation. Throughout lift keep arms and knees straight. Keep bar over top of

feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond

mild stretch throughout hamstrings and low back. When finished with set, dismount by

lowering weight with knees bent and low back straight. Full range of motion will vary

from person to person. Those with less flexibility may not even need to stand on

platform.

Clean

Preparation

Stand over barbell with balls of feet positioned under bar pointing foward, hip width's

apart or slightly wider. Squat down and grip bar with over hand grip slightly wider than

shoulder width (thumbs length from ends of knerlings on Olympic bar). Position

shoulders over bar with back arched tightly. Arms are straight with elbows pointed along

bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise

shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it

to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward

with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively

pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving

into squat position. Hitting bottom of squat, stand up immediately.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut

lower back and trunk close to vertical.

Comments

Do not jerk weight from floor; arise steadily then accelerate. In clean, barbell is lifted

from floor to shoulders. The lift is complete when feet are in line and bar is under control.

Shrug

Preparation

Stand holding barbell with overhand or mixed grip; shoulder width or slightly wider.

Execution

Elevate shoulders as high as possible. Lower and repeat.

Comments

Since this movement becomes more difficult as full shoulder elevation is achieved, height

criteria for shoulder elevation may be needed. For example, raising shoulders until slope

of shoulders become horizontal may be considered adequate depending upon individual

body structure and range of motion with lighter weight.

Shoulders

Upright Row

Preparation

Grasp bar with shoulder width or slightly narrower overhand grip.

Execution

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Comments

Bar can be received from barbell rack, standing behind bar mid-thigh height.

Military Press

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Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider

than shoulder width. Position bar in front/behind of neck.

Execution

Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Comments

See unrack and rack technique. Feet may be positioned shoulder width apart or one foot

in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of

side delts) since grip is slightly narrower and chest is high with low back arched back

slightly.

Front Raise

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Preparation

Grasp barbell with overhand grip with elbows straight or slightly bent.

Execution

Raise barbell forward and upward with until upper arms are above horizontal. Lower and

repeat

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to

height achieved just before tightness is felt in shoulder capsule. Alternatively, height just

above horizontal may be considered adequate. Elbows may be kept straight or slightly

bent throughout movement.

Push Press

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider

than shoulder width. Position bar chest high with torso tight. Retract head back.

Execution (Jerk)

Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs,

driving barbell up off shoulders, vigorously extending arms overhead. Return to

shoulders and repeat.

Comments

Back straight

LEGS

Full Squat

Preparation

From rack with barbell upper chest height, position barbell on back of shoulders and

grasp bar to sides. Dismount bar from rack.

Execution

Bend knees forward while allowing hips to bend back behind, keeping back straight and

knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend

knees and hips until legs are straight. Return and repeat.

Comments

Keep head facing forward, back straight and feet flat on floor; equal distribution of

weight through fore foot and heel. Knees should point same direction as feet throughout

movement. Hip and ankle flexibility is important for both execution and safety in this

movement. Certain knee and low back problems may be aggravated by this exercise.

Hack Squat

Preparation

Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell

from behind with overhand grip.

Execution

Lift bar by extending hips and knees to full extension. Bend knees forward slightly while

allowing hips to bend back behind, keeping back straight and knees pointed same

direction as feet. Descend until thighs are close to parallel to floor and bar is behind

lower leg. Repeat.

Comments

Throughout lift keep hips low, shoulders high, arms and back straight. Knees should

point same direction as feet throughout movement. Individuals with short arm to torso

ratio or protracted shoulder posture, may find this exercise very difficult to perform.See

Squat Analysis.

Rear Lunge

Preparation

From rack with barbell upper chest height, position bar on back of shoulders and grasp

barbell to sides. Dismount bar from rack.

Execution

Step back with one leg while bending supporting leg. Plant forefoot far back on floor.

Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in

contact with floor. Return to original standing position by extending hip and knee of

forward supporting leg and return rear leg next to supporting leg. Repeat movement with

opposite legs alternating between sides.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should

point same direction as foot throughout lunge. A long lunge emphasizes Gluteus

Maximus; short lunge emphasizes Quadriceps.

Side Lunge

Preparation

Clean bar from floor or dismount bar from rack. From rack with barbell upper chest

height, position bar on back of shoulders and grasp barbell to sides.

Execution

Lunge to one side with first leg. Land on heel then forefoot. Lower body by flexing knee

and hip of lead leg, keeping knee pointed same direction of foot. Return to original

standing position by forcibly extending hip and knee of lead leg. Repeat by alternating

lunge with opposite leg.

Comments

Keep torso upright during lunge. Lead knee should point same direction as foot

throughout lunge. Flexible hip adductors will allow fuller range of motion. A long lunge

emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.

Standing Leg Calf Raise

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Preparation

Set barbell on power rack upper chest height with calf block under barbell. Position back

of shoulders under barbell with both hands to sides. Position toes and balls of feet on calf

block with arches and heels extending off. Lean barbell against rack and raise from

supports by extending knees and hips. Support barbell against verticals with both hands

to sides.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until

calves are stretched. Repeat.

Comments

Notice barbell makes contact with only non-painted surface (plastic or metal surface).

Exercise step that will not overturn can be used as calf block. Position rack just below

lowest range of motion. Keep knees straight throughout exercise or bend knees slightly

only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly

during stretch.

Biceps

Curl (close wall grip)

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Preparation

Grasp bar with shoulder width under hand grip.

Execution

With elbows to side, raise bar until forearms are vertical. Lower until arms are fully

extended. Repeat.

Comments

When elbows are fully flexed, they can travel forward slightly allowing forearms to be no

more than vertical. This additional movement allows for relative release of tension in

muscles between repetitions.

Triceps

Triceps Extension

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Preparation

Position barbell overhead with narrow overhand grip.

Execution

Lower forearm behind upper arm with elbows remaining overhead. Extend forearm

overhead. Lower and repeat.

Comments

Let barbell pull arm back to maintain full shoulder flexion. Exercise may be performed

standing or on seat with or without back support.

Lying Triceps Extension

Preparation

Lie on bench with narrow overhand grip on barbell. Position barbell over forehead with

arms extended.

Execution

Lower bar by bending elbows. As bar nears head move elbows slightly back just enough

to allow bar to clear around curvature of head. Extend arms. As bar clears head,

reposition elbows to their former position until arms are fully extended. Repeat.

Comments

With arms fully extended, bar can be brought back over upper chest. Shoulders can be

internally rotated between repetitions as needed to allow for relative release of tension in

muscles. Barbell can be received from the floor or from rack either situated over

abdomen or from behind head.

Forearm

Wrist Curl

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Preparation

Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs

with wrists just beyond knees.

Execution

Allow barbell to roll out of palms down to fingers. Raise barbell back up by gripping and

pointing knuckles up as high as possible. Lower and repeat.

Comments

Keep elbows approximately wrist height to maintain resistance through full range of

motion.

Abs Side bend

Exercise Advice: This exercise works the oblique muscles of your midsection. Grab a light

barbell and rest it on the back of your neck, parallel to the ground. Stand up straight with your

legs shoulder width apart and simply bend from side to side. Be sure that the movement is slow

and controlled, focusing on using your obliques to do the work.

Barbell rotation

Hold a barbell against the fleshy part of the back of your neck and maintain a neutral stance with

both feet facing forward. Rotate to one side, allowing the opposite leg to pivot. Repeat to the

other side.

Barbell Hyperextension

Preparation

Position thighs prone on large pad and lower legs under padded brace. Place barbell on

back of shoulders and grasp bar to sides.

Execution

Raise upper body until hips and waist are fully extended. Lower body by bending hips

and waist until fully flexed. Repeat.

Comments

Adjust lower leg brace so pressure is evenly distributed on thigh pad. Begin with body

weight and add additional weight gradually to allow lower back adequate adaptation.

Maintain barbell's position on back of shoulders when upper body is lowered. Do not

pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout

hamstrings and low back. Full range of motion will vary from person to person.