Upper Body Exercises
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Bicep Curls:
- Utilize the ergonomic grip to perform standard bicep curls.
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Tricep Extensions (Skull Crushers):
- Lying flat on a bench, extend and bend your elbows, bringing the bar towards your forehead.
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Close-Grip Bench Press:
- With a narrow, supinated grip, perform a bench press to target the triceps and chest.
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Reverse Curls:
- Hold the bar with a pronated (overhand) grip and perform curls to target the brachialis and brachioradialis.
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Preacher Curls:
- Use a preacher bench to isolate the biceps while minimizing the involvement of the shoulder muscles.
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Upright Rows:
- Pull the bar upwards towards your chin, focusing on working the shoulders and traps.
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Seated Overhead Press:
- While seated, press the bar overhead to work on the deltoids.
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Barbell Rows:
- Bend over and pull the bar towards your hip area, targeting the mid-back.
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Drag Curls:
- Curl the bar upwards while keeping it in contact with your torso to target the biceps differently.
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Incline Bench Press:
- Perform a bench press on an inclined bench to target the upper chest.
Lower Body Exercises
Deadlifts:
Grab the bar from the floor, and pull the bar up from the ground while keeping your arms straight.
Full Body Exercises
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Clean and Press:
- Perform a clean to bring the bar to shoulder height, followed by an overhead press.
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Thrusters:
- Combining a front squat and overhead press, thrusters work on multiple muscle groups.
Core Exercises
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Russian Twists:
- While seated on the ground, hold the bar with extended arms and rotate your torso, tapping the bar lightly on the ground beside you.
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Rollouts:
- Kneeling on the floor, roll the bar forward while keeping your back straight and then pull it back.
