Bent-over-barbell row
Start: Feet hip width apart, legs slightly bent and butt out, arms extended holding barbell
Finish: Pull bar up to stomach region while keeping back stationary in position of starting point
Barbell corner row
Start: Place barbell in corner of wall, bend legs slightly between bar,
holding arms in front of pelvis extended
Finish: Raise barbell up to pelvis keeping at about 45 degrees
Conventional Dead-lift
Start: Feet hip width apart, arms extended just outside of shins, one hand under-handgrip and one hand over grip legs bent at about a right angle
Finish: Raise up pushing with feet and pulling with arms keeping arms extended throughout the movement complete by pulling shoulders back at top of movement
Tip-keep heels flat during lifting phase off ground
Standing Good Mornings
Performed with either both legs bent or straight
Start: Feet slightly wider than hip width apart, bar rested on top of back with
shoulders and back arched slightly
Finish: Lean forward while keeping shoulders pulled back until torso is
close to parrall with floor
Seated Good Mornings
Start: Seated on bench with legs bent at about 90 degrees and shoulders pulled back while bar is rested on top of back
Finish: Lean forward until chest is almost parallel with bench, keeping shoulders pulled back
Standing Shrugs
Start: Feet hip width apart, arms extended shoulder width, holding shoulders back
Finish: Pull shoulders up while keeping arms extended-straight, try to raise shoulders to ears
Upright Row
Start:Feet shoulder width apart, arms extended about 6 inches apart with overhand grip
Finish: Pull bar up under chin while keeping shoulders back