Seated Wide Grip Cable Rows. Attach a wide-grip bar (I prefer a bar with grips, but a straight bar works) to the cable machine’s low pulley. Sit on the bench or platform, securely placing your feet on the footrests. Your knees should be slightly bent. Reach forward and grab the wide-grip bar with an overhand grip (palms facing down unless you are using a grip bar, then they are facing each other), hands positioned wider than shoulder-width apart. Sit up straight with your chest lifted and shoulders pulled back. Keep a slight arch in your lower back, and avoid leaning too far forward. Your arms should be fully extended in front of you, with the bar in your hands and tension on the cable. Exhale and begin a one Mississippi count as you pull the bar towards your upper abdomen (around the lower chest or upper stomach). Keep your elbows flared to the sides, focusing on pulling with your upper back muscles rather than your arms. At the end of the movement, squeeze your shoulder blades together, holding the contraction for a brief pause. Inhale and slowly release the bar, saying two Mississippi, three Mississippi, four Mississippi, and extend your arms forward to return to the starting position. That’s one rep.
75° Incline Barbell Bench Row. Adjust the bench to a 75° incline. The angle helps target the upper back while supporting your chest and minimizing lower back involvement. Place a weighted barbell on the floor within arm’s reach of the bench. Lie face down on the incline bench with your chest pressed against the backrest. Your feet should be planted firmly on the floor for stability, and your head should remain neutral (aligned with your spine). Let your arms hang straight toward the floor, gripping a barbell with an overhand grip (palms facing down), shoulder-width apart. Hold the barbell with your hands about shoulder-width apart. Exhale and say to yourself one Mississippi while pulling the barbell towards your chest by bending your elbows and bringing them backward. As you row the barbell upwards, your elbows should stay close to your body. Squeeze your shoulder blades together at the top of the movement to engage your upper back muscles fully. Inhale and slowly lower the barbell, saying two Mississippi, three Mississippi, four Mississippi. You should be at the bottom. That’s one rep.
Back against the wall Barbell Curls. Grab a weighted barbell. Start by standing with your back flat against a wall. Your feet should be about shoulder-width apart, and you can place them slightly forward (about 6 inches away from the wall) to give yourself stability. Ensure your head, upper back, and glutes are pressed firmly against the wall throughout the movement. This will prevent you from using momentum to lift the weight. Grip the barbell with an underhand (supinated) grip, with your palms facing up and your hands placed shoulder-width apart. Let the barbell hang naturally in front of your thighs with your arms fully extended. Your elbows should be close to your sides, and your core should be engaged to support your posture. Curl the barbell upward in one Mississippi, a controlled motion, bringing it toward your chest. Keep your elbows pinned to your sides and your back firmly against the wall, squeeze the biceps at the top, then lower, two Mississippi, three Mississippi, four Mississippi, you are back to the start position. That’s one rep.
Standing Cable Curls with a bar. Attach a straight bar to the low pulley of a cable machine. Stand facing the cable machine and grab the bar with an underhand grip (palms facing up), hands shoulder-width apart. Stand close enough to the machine so the cable is taut but not pulling you forward. Stand up straight with your feet shoulder-width apart, knees slightly bent to maintain stability. Keep your elbows close to your torso and arms extended in front of your thighs. Engage your core and keep your back straight to avoid swinging or arching. Exhale as you curl the bar upward by bending your elbows using a one Mississippi count. Focus on using your biceps to lift the weight. Keep your elbows in a fixed position close to your sides. Only your forearms should move during the lift. Curl the bar until your forearms are near your shoulders and your biceps are fully contracted. Inhale and slowly lower the bar back to the starting position, counting two Mississippi, three Mississippi, four Mississippi, extending your arms fully. That’s one rep
Incline Barbell Bench Press. All gyms will have a permanent incline barbell bench that looks like the one pictured above. It’s the signature move for weightlifters as long as gyms have been open. Lie back on the bench with your feet firmly planted on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing away from you). Your arms should be straight, and the bar should be directly above your upper chest/shoulders. Press the bar to lift it off the rack, then move it directly over your upper chest while extending your arms—Inhale as you slowly lower the barbell down toward your chest in a controlled manner, saying one Mississippi, two Mississippi, three Mississippi. The bar should come down to your upper chest (just below the collarbone) while keeping your elbows at about a 45-degree angle from your torso. Avoid flaring your elbows too wide, as this can place unnecessary stress on your shoulders. Your forearms should remain vertical throughout the descent, and your wrists should stay neutral. As you say four Mississippi, raise the barbell back to the starting position. That’s one rep.
Flat Bench Press. Start by lying flat on the bench with your feet firmly planted. Your back should have natural contact with the bench but maintain a slight arch in your lower back, just enough so that a hand can fit under. Keep your shoulder blades squeezed together and press firmly into the bench to create a solid base. Grip the barbell wider than slightly shoulder width apart. Your thumbs should wrap around the bar for a secure hold. When your arms are extended, your wrists should stay directly over your elbows. Take a deep breath, brace your core, and carefully unrack the bar by extending your arms. Hold the bar straight over your chest, just above your nipple line. Slowly lower counting to yourself, one Mississippi, two Mississippi, three Mississippi, four Mississippi, explode up saying five Mississippi. That’s one rep.
Standing Leaning Cable Side Lat Raises. Attach a handle to the low pulley of a cable machine. Stand to the side of the cable machine and grab the handle with the hand farthest from the machine. Use your other hand to hold onto the machine to stabilize yourself as you lean slightly away from the machine. You should lean at about a 30-45 degree angle from upright. Keep your feet together, with your body aligned, and let the working arm hang down with the cable slightly pulling your arm across your body. Exhale as you raise the handle to the side to a one Mississippi count, keeping a slight bend in your elbow. Lift your arm until it reaches shoulder height or slightly above. Focus on leading the movement with your elbow to engage your lateral deltoid fully. Begin lowering to the start position two Mississippi, three Mississippi, four Mississippi. This is one rep.
Behind The back bent over lifts. Place a weighted barbell on the floor or a low rack behind you. Stand with your feet shoulder-width apart and your back facing the barbell. Bend at the hips and knees slightly to get into a bent-over position. Your torso should be at about a 45-degree angle to the floor. Reach behind you to grasp the barbell with a supinated grip (palms facing forward/upward) and your hands slightly wider than shoulder-width apart. Before lifting, engage your core to stabilize your spine and maintain a neutral back position throughout the exercise. Keep your shoulders back and chest lifted, avoiding any rounding in your upper back. Exhale as you slowly lift the barbell by extending your arms upward and backward behind your body. Focus on engaging your traps, rear delts, and upper back muscles as you lift. Your elbows should lead the movement as they bend slightly. Once the barbell reaches about hip or lower-back height, pause briefly and squeeze your shoulder blades together to maximize contraction in your trapezius and rear delts. Lower the barbell back down to the starting position, keeping control of the movement to avoid swinging or jerking. I prefer you do this exercise for 40 seconds rather than counting out each rep.
Bus Drivers. Start with a manageable weight, typically 10 to 25 pounds, especially if you’re new to the exercise. The focus should be on controlled movement rather than heavy weight. Stand with your feet shoulder-width apart. Keep a slight bend in your knees and engage your core to stabilize your body. Grasp the weighted plate with both hands, one on each side, as though you’re holding a steering wheel. Extend your arms straight out in front of you at chest height. Your arms should be slightly bent, not locked out. Keeping your arms extended, rotate the plate to the right as if you’re turning a steering wheel, moving your right hand down and your left hand up. Without pausing, rotate the plate to the left, bringing your left hand down and your right hand up. Continue rotating side to side in a controlled manner. Do this for 30 seconds
