Upright Row with Barbell 

Back Extension with Barbell 

With knees slightly bent, bend at waist until upper 

body is parallel to floor, keeping head up and spine 

With close grip, pull bar up to chin keeping elbows 

straight throughout movement.  Progress from no 

high and return to starting position. 

barbell, to a barbell, finally adding light weight.  Do 

not attempt with a history of back problems. 

Standard Grip Pull Up 

Bench Dip 

With medium grip, palms facing forward, pull body   

upward until chin touches and return to starting  Keeping elbows close to sides, lower body almost 

position. 

to floor and repeat to tolerance. 

Seated Lateral Raise with Dumbbells 

Seated Rear Raise with Dumbbells 

With arms slightly bent, raise dumbbells to just above 

Raise slightly bent arms until parallel with floor and 

shoulder height and return to starting position using a 

slowly return to starting position. 

slow rhythmic pace. 

  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc.