Bent DB Row Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.
Rope Hammer Curl Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.
Trx Fly Chest Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.
Bar Bell Dead Lift Grasp barbell with shoulder-width grip on the ground with palms facing backward by bending at the knees and hips. While keeping the back straight, extend the legs and pull shoulders back to lift bar off the ground.
BarBell Shrug Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.
Dips Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.
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