Stand in front of the barbell with your feet shoulder-width apart.* Grab the bar with your hands slightly wider than your shoulders. Keeping your arms straight, bend your legs and flatten your back. Position yourself as though you’re doing a squat with the barbell at arms length in front of you. Pull the barbell off the floor by straightening your legs and torso until your body is completely upright. Pull your shoulders back. Lower the bar back onto the floor.
*If you’ve never done these, start with very light weight and slowly work your way up; done incorrectly, these babies can badly injure your back.
DUMBBELL SINGLE-ARM ROWS
Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip (sort of like you’re starting a lawn mower). Pull the weight up so your elbow passes your torso. Pause, then slowly lower the weight.