Grab the dumbbells with your hands at the shoulder-width apart slowly raise your shoulders upwards as high as you can toward your ears, rotate them backwards and down and repeat
Position yourself place the bar on the floor in front of yourself, bend forward from the hips and keep your back flat and slightly bending your knees stand with your feet parallel and with your shoulder-width apart.
Slowly lift the bar away from the the floor and position yourself the for this exercise is an overhand grip, with your hands slightly wider than shoulder-width apart, your torso should be parallel to the ground and your arms should be fully extended.
Bend to the your side left or right but, without twisting the upper body and don’t move, bend as far as you can to the other of your side.
Your hips and your legs must be remaining still till the end of the exercise.
Grab the edge of the bench with your hands move down slowly, while still keeping your back close to the bench your elbows should move back as you go down
grab the barbell with an overhand grip. Keep your elbows still and close to your waist. Your fingers should be on the top of the bar and your thumbs are on the bottom
Barbell bench press is one of the best chest exercise that help in training and boost more chest strength, muscles density.
And make sure that the bar is strong enough to hold your weight when you hang up on it. Close grip chin up helps with mass building in biceps. It is performed focusing and keeping your hands close together on a high bar and lift your body up from the floor.
The reverse wrist curl is one of the great and effective exercise to train outside of the forearms. It can be performed sitting down, grabbing barbell with an overhand grip and curl.
The Seated calf raise is a great calf exercise that helps in training calf as well as boosting more stenght to it.
The pull down behind the neck is one of the great exercise that help to train dorsal for more strength at your back. and you can also make your back more huge with this exercise. it is one of the best exercise to train back effectively well. this exercise gives more to your back.