This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
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Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.
Stand tall with feet shoulder-width apart, gripping a kettlebell in one hand at your shoulder. Grasp the kettlebell’s handle, positioning the kettlebell upside down, so the bell is pointing toward the ceiling. Keeping your wrist perfectly straight and the kettlebell steady, press your arm straight up, extending your elbow. Carefully bend your elbow and lower the kettlebell back to shoulder height.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.
Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
Grab a dumbbell or kettlebell in one hand and hold it either overhead or with elbow bent so it’s near your face. Keep your shoulder blades pulled down and back, and your wrist straight. Fire your glutes as you walk 10 yards out and 10 yards back. Switch hands and repeat.
Hold the bar with hands slightly farther outside shoulder width than for the overhead press. Squeeze your shoulder blades together and pull the bar to chest height. Your elbows should be bent 90 degrees in the top position and your upper arms should be horizontal.
Assume a pushup position with your feet on a stair, bench, or Swiss ball. Lower while inhaling until your chest nearly touches the floor. Exhale as you push back up. You can also place hands on top of medicine ball. Keeping core tight and neck neutral, lower chest toward ball as far as possible, or until elbows reach 90 degrees.
Start in pushup position with hands beneath shoulders and each foot inside a suspension trainer strap so the straps hangs vertically. While keeping your shoulders stable, pull your knees toward your chest. Move slow and controlled.
Start in pushup position, arms straight, with hands on light dumbbells (or start without weights, as shown). Lower yourself and as you push back up, lift your left arm and rotate to the left until your left arm is straight up and your right side faces the floor. Your body should look like a “T” on its side. Return to starting position and repeat on the other side.
Straddle the seat of an incline bench and lie chest down, holding a dumbbell in each hand with palms facing in, both feet on the floor. Retract your shoulder blades and row both dumbbells parallel to your hips.
Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and either extend opposite arm or hold on to the bench just above your head. Lower the weight until your elbow is in line with your shoulder, then press it up until arm is fully extended.
Grasp a light dumbbell or kettlebell with both hands and, keeping your lower back arched, bend your hips back until your torso makes a 45-degree angle. Hold the weight at shoulder level as you would to do a normal overhead press, then press it at that angle. Hold the need position for a moment.
Set a barbell in a rack at waist level. Slide under the bar and grab it overhand. Your body should be in a straight line from neck to ankles. Hang with your arms straight and only your heels touching the floor. Pull your chest to the bar, then return to starting position.
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
Face away from the pulley, with D-handle in left hand, fist close to your body and down, right hand 2 on right hip. With soft knees and a tight core, keep-ing arm fully extended, raise left arm until fist is in line with shoulder. Hold for 1 second, then lower for 1 rep. Complete all reps on right side, then switch to left.
Start on all fours with hands beneath shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. Exhale as you draw your belly button to your spine and round your back toward the ceiling to transition to cat.
Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.
