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
-

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.