Deadlifts:
- keep shoulders back, don’t let
your back round
- keep bar against legs throughout
entire movement
- push through your legs when
standing up, straighten legs and
stand upright in a fluid movement
Assisted Chin Ups:
- focus on squeezing your
back/shoulder blades together
- keep movement controlled
Lat Pull Down:
- lower bar on to upper chest,
think about pulling the bar towards
you instead of straight down
- lean back slightly, keep chest up
- squeeze shoulder blades together
Hammer Curl:
- keep upper arms pinned to
sides, only move arm from
the elbow down in order to
better isolate the biceps
Push Ups:
- lower chest to floor, push back up
- keep elbows in
-can do a modified version with
knees on the floor
Cable Row:
- sit far back enough so knees
are slightly bent
- pull towards you and squeeze
shoulder blades together. Keep
movement controlled, don’t use
momentum to pull weight back
Incline Seated Bicep Curl:
- don’t completely straighten arm
at the bottom, keep a slight bend
- upper arm should stay in a fixed
position, only move from elbow
down to properly isolate bicep
Machine Row:
- use any type of rowing back machine
- squeeze shoulder blades when
bringing machine back,
drive elbows back
- control the movement, don’t swing
or use momentum
Note: any type of back rowing machine works
Face Pull:
- pull ropes back towards your face
- drive elbows back and squeeze
shoulder blades
Incline Dumbbell Press:
- lower dumbbells to either side
of upper chest
- push weights up and together