Description:

1. Lay down on a bench holding the barbell above your chest with palms facing forward and the elbows bent. Press the barbell to your chest and raise it up, extending your arms fully. 2. Lay down on a bench holding the barbell above your chest with palms facing forward, hands shoulder-width apart, and arms extended towards the ceiling. Swirl the barbell behind your head, while bending your arms slightly. Then get back to the starting position and repeat. 3. Sitting on a chair or bench, place the barbell straight behind your shoulders with your elbows slightly bent. Start swirling your upper body from side to side while keeping your pelvis stable. 4. Support your upper back on a bench. The barbell should be fixed with your arms above your belly. Place one foot on the floor with your knee bent at 90 degrees. Raise the other leg to form a straight line with your body. Engage your glute muscles to make a squat and sit on the floor. Slowly get back to the starting position and repeat. 5. Stand up with your feet shoulder-wide apart. Place the barbell straight on your shoulders. Bend forward at the waist until your chest becomes approximately parallel to the floor. While keeping your back straight, slowly get back to the starting position.

Muscle groups:

Shoulders, Arms, Chest, Core, Upper Back, Lower Back, Triceps, Biceps

Equipment:

Barbell