Barbell Squat
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart.
Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.
Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position.
Don’t lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.
Upright Barbell Row
Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don’t cheat by leaning forward or backward. Don’t swing!
Front Dumbbell Raise
Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.
Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.
With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.
Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.
Stiff Leg Barbell
Place a barbell on your shoulders. Keep your head up and your back completely straight.
Bend at your waist with your legs locked, until your upper body is parallel to the floor.
Return slowly to the upper position. This can also be done with your knees slightly bent.
