Exhale while pulling yourself up so your chin is level with the bar. Pause at the top. Lower yourself (inhaling as you go down) until your elbows are straight. Repeat the movement without touching the floor. Complete the number of repetitions your workout requires.
Stand in the starting position with your feet shoulder-width apart. Squat down with your hips lower than your shoulders and your knees slightly bent, then grab the bar. Keep your hands wider than your shoulders and your elbows extended and pointing slightly outwards. Brace your torso and keep your back flat. Don’t round it forward. Lift the bar as you stand up. Use your hips and knees, not your back. Focus your eyes just ahead of your feet to keep your head and neck lined up with your torso. Next, squeeze your abdominal muscles and bend forward at the waist so that your chest is at a 60-degree angle with the ground. Keep your chest up and out, your knees slightly bent, and let the weight hang. Start the row. Hold your torso rigid and pull the barbell upwards toward your chest. Think about pulling your elbows back together, like you’re starting a lawnmower. Bring the barbell back down with control and start the row again.
Stand straight with a dumbbell in each hand, your feet shoulder-width apart, and hands by your sides. Squeeze the biceps and lift the dumbbells. ... Once the dumbbells are at shoulder level, slowly lower the arms to the starting position. Repeat.
Stand with good posture and dumbbells by your sides, so the ends of them point forwards, like holding a hammer in each hand. Raise the right dumbbell up to your right shoulder, keep you elbow tucked at your side then lower it. Repeat on the left arm and keep alternating arms for the duration of the exercise.
