Workout

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Pull Up

Back Pull Up Bar

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms.

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Barbell Curl

Biceps Barbell

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

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Reverse Barbell Curl

Biceps Barbell

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip).

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Dumbbell Bent Over Row

Back Dumbbell

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

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Cross Body Hammer Curls

Biceps Dumbbell

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

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Shotgun Row

Back Bodyweight

Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance.

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Plank

Core Bodyweight

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.