buildup your body with techniques Lying cambered barbell row

Incline bench pull

1.    Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.

2.    Let the arms hang to your sides fully extended as they point to the floor.

3.    Turn the wrists until your hands have a pronated (palms down) grip.

4.    Now flare the elbows out. This will be your starting position.

5.    As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.

6.    Slowly go back down to the starting position as you breathe in.

7.    Repeat for the recommended amount of repetitions.

Kettlebell sumo high

1.    Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.

2.    Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

 Lying cambered barbell row

3.    Place a cambered bar underneath an exercise bench.

4.    Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.

5.    As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.

6.    After a second hold at the top, lower back down to the starting position slowly as you inhale.

Variations: A regular barbell can be used, but a cambered barbell gives you a greater range of motion. You can also turn this into a rear delt movement by flaring the elbows out instead of keeping them close to your torso.