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Barbell Hang Clean Grab a bar with a shoulder-width grip and dip your knees, as if you're about to jump. Quickly pull the bar up and rise onto your toes. As the bar approaches chest height, bend your knees, swing your elbows forwards and catch it at your shoulders. Catch the bar in the crooks of your fingers. Barbell Squat Stand holding a barbell across the back of your shoulders with an overhand grip, your hands and feet shoulder-width apart. Keeping your back naturally arched, bend at the hips and knees to lower your body. Push back to a standing position. Lower your body until your thighs are at least parallel to the floor. Dumbbell Alternating Bench Press Lie flat on a bench holding dumbbells over your chest. Keeping one arm straight, lower the opposing weight to your shoulder, then push it back up. Repeat with the other arm and continue alternating until you've completed all your reps. Keep your shoulder blades pulled back into the bench. Neutral-Grip Pull-Up Grab the parallel bars of a pull-up-bar handle so your hands face each other. Hang with your arms straight. Pull yourself up as high as you can, aiming to clear the bar with your chin. Then slowly lower yourself back to the starting position, at a full hang. Don't swing. Try to keep your body straight at all times. Dumbbell Romanian Dead Lift Stand holding a dumbbell in each hand in front of your thighs. Maintaining the natural arch in your spine and keeping the weights close to your body, push your hips back and lower the weights. Squeeze your glutes and return to the starting position. Lower the weights as far as you can while maintaining the arch in your lower back. Half-Kneeling Cable Lift with Rope Attach a rope handle to a low-pulley cable; assume a half-kneeling position perpendicular to the weight stack. Rotate your torso towards the stack and grab the rope with both hands. Explosively rotate away, raising your arms. Return to the starting position. Keep a slight bend in your elbows throughout the move. Dumbbell Curl to Overhead Press Stand holding dumbbells down at your sides with your palms forwards. Curl the weights up to your shoulders. Next, rotate your wrists as you press the dumbbells overhead so your palms face forwards at the top. Reverse the move back to the starting position. Avoid using momentum to curl the weight up. Stand tall. Stability-Ball Plate Crunch Lie on a stability ball so your back curves over it. Hold a weight plate at your chest. Curl your body up and slightly forwards, lifting your shoulder blades off the ball. Pause at the top and then slowly lower yourself back to the starting position. Keep your head and neck in line with your spine. Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.
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