Explanation of Lifting Exercises
Total Body
DB Squat Jumps:
Starting Position – Stand with shoulder width stance with dumbbells in hands.
Movement – Perform a quick dip much like a vertical jump and explode up as high as
you can. Continuous jumps are performed by landing and exploding up again
immediately upon landing. Pause jumps are performed by landing with correct position
and return to starting position and repeat.
DB Split Jumps:
Starting Position – Start in a split stance with right leg forward and kneeling on left
knee.
Movement – Explode upwards and split legs in mid-air. Land and lightly touch other
knee to ground and repeat continuously. Can also be done one side at a time.
DL Box Jumps:
Starting Position – Use an 18-24” Box. Movement – Jump up and down onto box as
quick as you can. Emphasize reaction time off from ground and box. Spend little time
on the ground or box. Can also be done be jumping up and stepping down emphasizing a
quick maximal explosion every time.
DB Explosive Box Step-Ups:
Starting Position – Use an 18-24” Box. Movement – Step up with right leg onto box
and jump off right leg as high as you can. Land on right leg and step down. Repeat for
other side.
Hang Clean:
Starting Position – Lift bar from floor to an upright standing position with a shoulder
width grip and shoulder width stance. Movement – Lower bar to just above the knees
remembering to keep arms straight, back flat and head up. Move bar explosively from
thighs by extending the hip, knee, and ankle joints in a “jumping action”. Keep bar close
to body. At full extension pull with the arms and quickly rotate elbows around and under
the bar as you “sit” and lower yourself under the bar to receive it at the shoulders. Stand
up with bar keeping elbows high and then return bar to a standing position with bar at
waist.
Power Clean:
Starting Position – With bar on floor, assume a shoulder width stance and shoulder
width grip. Keep head up, back flat and weight balanced. Movement – Pull bar upward
by extending knees, hips and shoulders. Make sure everything is rising at the same rate.
Once you get to a position just above the knees it becomes a hang clean.
Hang or Power Clean Pull *(also termed Power Shrug):
Starting Position – See Hang or Power clean starting position. Movement – Pull bar
upward by extending ankles, knees, and hips. Then shrug bar with shoulders at top of
full lower body extension. Arms will stay mostly straight. This is simply the first part of
the movement.
Hang or Power Clean Hi-Pull:
Starting Position – See Hang or Power clean starting position. Movement – Pull bar
upward by extending ankles, knees, and hips. Then Pull bar upward to chest with arms
and upper back keeping bar close to body. This is the second part of the movement
minus the catch phase.
Hang Snatch:
Starting Position – First determine grip by holding bar overhead so it is approximately
6-8 inches above your head. Move grip in or out to achieve this and remember your hand
placement on bar. Start with bar at waist. Shoulder width stance with feet flat on the
ground. Head up, back flat, weight balanced, arms locked out. Movement – Lower bar
to just above the knees remembering to keep arms straight, back flat and head up. Move
bar explosively from thighs upward by extending the hip, knee, and ankle joints in a
“jumping action”. Keep bar close to body. At full extension pull with the arms and
quickly rotate elbows around and under the bar as you “sit” and lower yourself under the
bar to receive it directly overhead with arms fully extended. Stand up with bar keeping
arms straight and then return bar to a standing position with bar at waist.
Power Snatch:
Starting Position – First determine grip by holding bar overhead so it is approximately
6-8 inches above your head. Move grip in or out to achieve this and remember your hand
placement on bar. Return bar to floor. Shoulder width stance with feet flat on the
ground. Head up, back flat, weight balanced, arms locked out. Movement – Pull the bar
upward by extending knees, hips and shoulders. Once the bar is past your knees, explode
upwards by extending ankles, knees, and hips while shrugging shoulders and pulling the
bar with arms. Keep bar close to your body. Catch bar above your head by rotating your
body underneath the bar. Stand up and return bar to starting position.
DB Snatch:
Starting Position – Position a dumbbell in between your legs and grab with one arm
with a shoulder width stance and feet flat on ground with head up and back flat.
Movement – Pull the dumbbell explosively upwards the same way you would a regular
snatch. Catch the dumbbell overhead, stand up and return dumbbell to floor.
Push Press:
Starting Position – Lift bar from rack resting it on the front part of your shoulders.
Assume a shoulder width stance and shoulder width grip. Feet flat on ground, look
straight ahead, stand tall. Movement – Perform a quick dip much like a vertical jump
and explode the bar above your head by simultaneously driving up with legs and arms.
Return to starting position.
Push Jerk (DB Push Jerk):
Starting Position – Same as push press. Movement – Similar to push press in that you
perform a quick dip with lower body and explode the bar upward using legs and upper
body. To catch the bar re-bend your legs as bar is moving up and catch it in a ¾ squat
position. Stand up and return to starting position. This can also be done with dumbbells
by keeping the elbows up and have DB’s resting on shoulders.
Jerk *(also termed Split Jerk):
Starting Position – Same as push press. Movement – Perform a quick dip and explode
the bar above your head. As bar is moving up, quickly split your legs an equal distance
forward and back. Bring legs together and lower bar to starting position.
3 Way Hang or Power Clean: Perform a clean pull then a hi-pull then a full clean. This
is one rep.
3 Way Hang or Power Snatch: Perform a snatch pull then a hi-pull then a full snatch.
This is one rep.
Power or Hang Clean + Front Squat: Perform a clean, stand up with bar then front
squat. This is one rep.
Front Squat + Push Press: Perform a front squat and on the way up explode the bar
overhead like a push press. This is one rep.
Power or Hang Clean + Split Jerk: Perform a clean, stand up with bar then perform a
split jerk. This is one rep.
Power or Hang Snatch + Forward Lunge: Perform a power snatch and while the bar is
still overhead step forward to a lunge position with both legs then return bar to floor.
This is one rep.
Power or Hang Clean + Front Squat + Split Jerk: Perform a power clean and stand up,
perform a front squat and stand up, perform a split jerk and return bar to floor. This is
one rep.
Lower Body
Perfect Lunge (Split Lunge, Split Squat):
Starting Position - Get in a split stance with one leg in front of the other. Keep toes
pointing forward and upper torso tall.
Movement - Lower rear knee to ground by dropping straight down and do not let knee go
in front or inside of toes. Return to starting position and repeat on other side. Hold
dumbbells for added resistance or use the bar.
Forward Lunge:
Starting Position – Standing with bar on back or holding dumbbells
Movement – Step forward with right leg far enough so that when you lower towards the
floor your right knee stays directly over top of your toes. Adjust the distance you step
accordingly. Lower far enough so that your left knee touches the floor and return back to
standing position. Repeat for other leg. Can also be performed by alternating legs.
Backward Lunge (reverse lunge):
Starting Position – Standing with bar on back or holding dumbbells
Movement – Step back with right leg far enough so that when you lower towards the
floor your left knee stays directly over top of your toes. Adjust the distance you step
accordingly. Lower far enough so that your right knee touches the floor and return back
to standing position. Repeat for other leg
Side Lunge:
Starting Position – Standing with bar on back or holding dumbbells
Movement – Step to the side with right leg far enough so that when you lower towards
the floor your right knee stays directly over top of your toes. Keep toes facing forward
and sit down and back with weight distributed over your right knee. Shift all of your
weight to the side and straighten out other leg. Return to starting position and repeat for
other side.
Lunge Matrix:
Starting Position – Standing position
Movement – 4 different movements will be performed. (1) Forward Lunge each leg (2)
Side Lunge each leg (3) Backward Lunge each leg (4) Drop Step 45 degree angle each
leg. Do the required reps with each leg (no alternating) before moving on to next
exercise. Do all exercises continuously.
Walking Lunge:
Starting Position/Movement – Hold a pair of dumbbells and step forward with right leg
to a lunge position lightly touching knee to ground. Step forward with left leg to lunge
position and continue alternating legs in a walking fashion. You will need about 20yds of
open area to do this.
Leg Circuit:
Starting Position – Standing. Start with body weight then try holding a 5-25lb. plate.
Movement – 4 different exercises will be performed continuously. 20 squats followed
by 20 alternating lunges followed by 10 continuous squat jumps followed by 10
continuous split jumps.
Wall Sit:
Starting Position/Movement - Place back against wall and sit down in a parallel squat
position. Knees should be directly over toes. Hold this position for required time.
Glute-Ham Raise:
Starting Position – Lie face down on glute-ham bench. Position thighs and back of
ankles in contact with pads. Hang torso down to form 90 degree angle at the hip.
Movement - Raise trunk until upper torso is parallel to floor then pull yourself all the
way up using your hamstrings until shoulders and thighs form a straight line. Return to
starting position.
Deadlift:
Starting Position - With bar on floor assume a shoulder width stance and shoulder
width grip. Keep feet flat on ground with head up and back flat.
Movement – Lift bar from floor by extending knees, hips and shoulders at same rate.
Return to starting position and repeat.
Romanian Deadlift (RDL):
Starting Position – Lift bar from floor and stand with a shoulder width stance and
shoulder width grip. Knees should be slightly bent and remain in that position through
movement.
Movement – Slowly lower bar by bending at waist. Keep back flat and knees in fixed
position and bar next to your body. Lower bar as far as your hamstrings will let you and
return to starting position. Perform with dumbbells in the same fashion.
Static Balance:
Starting Position/Movement - Stand on one leg and lower to a ¾ squat position by
keeping knee behind toe and not letting knee come to inside. Use wall for balance if you
need to. Opposite leg should be held at 90 degrees. Hold position for required time and
perform required reps with each leg
Static Balance (hip transfers):
Starting Position/Movement - Stand on one leg and dip to ¾ squat position by
transferring hip to rear. Do not let knee go in front of toe or to the inside. Repeat for
other leg.
Side Monster Walk (ankles):
Starting Position – Place thera-band around ankles
Movement – Place tension on the band by widening stance. Keep toes facing forward
and step to the right approx 4-6” with lead foot followed by the rear foot. Keep tension
on the band and remember to keep toes facing forward. Repeat other direction.
Side Monster Walk (knees):
Starting Position – Place thera-band around knees
Movement – Place tension on the band by widening stance. Keep toes facing forward
and knees over toes. Step to the right approx 4-6” with lead foot followed by the rear
foot. Keep tension on the band and remember to keep toes facing forward. Repeat other
direction.
Forward/Backward Monster Walk (ankles):
Starting Position – Place thera-band around ankles
Movement – Place tension on the band by stepping forward with right leg into a split
position. Keep toes facing forward and step to the forward approx 4-6” with lead foot
followed by the rear foot. Keep tension on the band and remember to keep toes facing
forward. Repeat with other foot forward then perform same movement stepping
backward.
4-Way Monster Walk:
Starting Position/Movement – Side each way, Forward each leg, Backward each leg
Lying Ham Raises (Hip Ups):
Starting Position - Lay on ground with one or both legs on chair or bench. Make sure
leg(s) is at 90 degrees.
Movement - Raise hips off ground by keeping back flat and pressing down with your
heel on the bench or chair contracting your hamstrings. Return to starting position and
repeat on other leg. Can be done with one or both legs.
Back Squat:
Starting Position – Grasp bar with a closed pronated grip slightly wider than shoulders.
Step under bar and position feet parallel to each other. Place bar across posterior deltoids
at the middle of the trapezius. Lift bar from rack and step back into squatting position.
Position feet just slightly wider than shoulder width with toes just slightly pointed out.
Movement – Lower bar by flexing at the hip and knees making sure to push the hips
back and keeping the weight over the middle of the foot and heels not the toes. Keep
heels on floor at all times and keep knees aligned over feet. Keep back flat and chest
high. Slowly lower until top of thighs are parallel to floor and return to starting position.
Front Squat:
Starting Position – Grasp bar with a closed pronated grip slightly wider than shoulders.
Step under bar and position feet parallel to each other. Place bar across anterior deltoids
letting bar roll back on finger and keep elbows high. Lift bar from rack and step back
into squatting position. Position feet just slightly wider than shoulder width with toes just
slightly pointed out.
Movement – Lower bar by flexing at the hip and knees making sure to push the hips
back and keeping the weight over the middle of the foot and heels not the toes. Keep
heels on floor at all times and keep knees aligned over feet. Keep back flat and chest
high. Slowly lower until top of thighs are parallel to floor and return to starting position.
Overhead Squat:
Starting Position – Use a dowel or just the bar. Lift bar overhead with the grip you use
for the snatch. Feet just slightly wider than shoulder width.
Movement – Lower your body to a parallel squat position by pushing your hips back and
do not let your knees come in front or inside your toes. Return to starting position.
Step Ups:
Starting Position - Stand in front of 12-24” box
Movement - Step up with right leg then down with right leg. Step up with left leg then
down with left leg. Can use barbell or dumbbells for added resistance.
Lateral Step Ups:
Starting Position - Stand parallel to 12-24” box
Movement - Step up with right leg then down with left leg. Repeat all reps on one side
then the other. Can use barbell or dumbbells for added resistance.
Leg Press (machine):
*has multiple variations of foot placement on the pressing platform (i.e. Wide, High &
Wide, Toes pointing outward, etc)
Starting Position – Sit in machine with feet on foot platform shoulder width apart.
Extend legs, release stoppers.
Movement – Lower sled until upper and lower legs form 90 degree or less angle. Extend
legs and repeat.
Leg Curl (machine):
Starting Position – Lay face down on machine with foot pad placed just above achilles
tendon.
Movement – Curl foot pad upwards by flexing your hamstrings. Return and repeat.
Back
Standing Good Morning:
Starting Position – Place bar across posterior deltoids at the middle of the trapezius.
Assume a shoulder width stance with chest high, back flat and focus forward.
Movement - Slowly bend at the waist keeping your back flat and chest out. Lower just
to parallel then slowly extend back to upright position. Use a light weight and get a good
stretch in your hamstrings.
Hyperextension (Back Extension):
Starting Position – Lie face down on hyperextension bench. Hang torso down to form
90 degree angle at hip. Place hands on each side of head or crossed at chest.
Movement – Raise trunk until upper torso is parallel to floor. Slowly return to beginning
position.
Reverse Hyperextension:
Starting Position - Use the glute-ham bench for this. Lay face down on bench and let
legs hang off from the bench
Movement – Keep legs straight and raise legs up to a parallel position and hold for a
count. Return to starting position and repeat.
Lat Pulldown (machine):
*has multiple variations (‘over’ means wide grip (WG) overhand, ‘under’ means
underhand grip or reverse grip)
Starting Position – Grasp bar with either a wide overhand grip or a narrow underhand
grip. Sit up tall and keep back flat focusing straight ahead.
Movement – Pull bar in front of head to a position just below chin. Fully extend arms
and repeat movement. Do not rock.
Standing Lat Pressdown (machine):
Starting Position – Stand in front of cable machine with bar in high position. Grab bar
with a shoulder width grip and arms extended in front of you. Movement – Press bar to
waist making sure to keep arms straight using your back muscles to pull it down. Return
to chin ht. and repeat.
Pull-ups, Chin-ups, Towel Chins, Cliff Hangers:
Starting Position – Pull-ups: Grab pull up bar with an overhand grip slightly wider than
the shoulders. Chin-ups: Grab bar with palms facing you. Towel Chins: Wrap two
towels around pull-up bar and grab one with each hand near top. Cliff Hangers: Grab
pull up bar with hands touching one facing in and one out. Movement – Pull your chin
above the bar and lower so that arms are mostly extended. Can be done for a certain
amount of reps, time and also at different tempo.
Supine Row (pull-up):
Starting Position – Place a barbell on a rack about 3-4 ft off ground. Lay underneath bar
and grab with both hands with feet straight out in front and heels on ground.
Movement– Pull chest to bar making sure to keep back flat and stable. Return to starting
position and repeat.
Seated Row (machine):
Starting Position – Sit on floor in front of machine with legs extended and knees slightly
bent with feet against frame or foot supports. Grasp handle and sit up tall with back flat
and chest out.
Movement – Pull bar toward chest making sure to pull with arms using back muscles.
Maintain upright seated posture and do not rock. Extend arms and repeat. Can also be
done with one arm at a time using single arm attachment.
One-Arm Kneeling Cable Row (machine):
Starting Position – Face machine and kneel on right knee with left foot flat on ground
and leg bent at 90 degrees. Grab single arm handle with right hand.
Movement – Pull with right arm and rotate torso to the right as you are pulling return to
starting position and repeat with each side.
One-Arm Dumbbell Row (free weight):
Starting Position – Place left knee and left arm on a flat bench. Pick up dumbbell from
floor with right arm. Keep back flat.
Movement – Pull dumbbell up toward chest. Keep upper arm and elbow next to ribs.
Touch dumbbell to outer chest and rib cage. Return to starting position.
Shrug:
*has multiple variations (i.e. BB or DB)
Starting Position – same as hang clean. Movement – Keeping arms straight, pull
weight up by bringing shoulders to about ear height. No momentum should be used here.
Upright Row:
Starting Position - Stand with bar at waist, shoulder width grip and shoulder width
stance. Movement - Pull bar straight up to chest ht. and keep it close to body. Return to
waist and repeat. Can also be done with dumbbells.
Bent-Over Row (free weight):
Starting Position – Grasp bar with slightly wider than shoulder width overhand grip.
Bend over and keep back flat and chest out, knees slightly bent with shoulder width
stance. Back should be close to parallel to floor and this position should be kept
throughout movement. Pick bar up from floor and begin movement with bar just below
knees.
Movement – Pull bar to chest using back muscles. Return to position just below knees
and repeat movement. Try to minimize rocking motion and remember to keep back flat.
Chest
Drop Push Ups:
Starting Position - Start with both knees on ground or on mat.
Movement - Let yourself fall forward and catch yourself in a push up position. Then
immediatly explode back to an upright position by pushing with your arms.
SB (stability ball) Push Ups:
Starting Position – There are two ways to do this exercise. Place hands on ball or toes
on ball.
Movement – Perform push up with hands on ball or if toes are on ball place hands on
ground and perform push up. Keep back flat and stay in control. The goal is to work on
stability of the body.
Clap Push Ups:
Starting Position/Movement - Perform a push up with a clap in the middle. Work on
exploding up off ground.
Tempo Push Ups:
Starting Position/Movement – Perform a push up by lowering in 2 seconds and raising
in 2 seconds.
Tempo + Clap Push up:
Starting Position/Movement – Lower yourself in 2 seconds then explode up and do a
clap push up.
Speed Push Ups:
Starting Position/Movement – Perform as may good push ups as you can in the time
required.
Hand Step Ups:
Starting Position/Movement – Get in an upright push up position on floor next to a
bench. Step up onto bench with one hand and then bring the other hand on top of the
bench. Step down with one hand to the floor on the other side of the bench and then step
down with the other hand. Go back and forth side to side until all reps are completed.
Make sure not to arch back and get full extension with every step up.
Dips or Bench Dips:
Starting Position – Dips are performed on a set of parallel bars. Bench dips are
performed by placing palms of hands on the edge of a bench with feet out in front of you
on ground or on another bench. Be sure to keep back next to bench during movement.
Movement – Lower yourself to a parallel position and fully extend to starting position.
Bench Press:
Starting Position – Lay on a flat bench with feet on floor. Position yourself far enough
away from racks so it does not impede your motion. Grip position is determined by
holding the bar at your chest and forming a 90 degree angle with your upper and lower
arm. Adjust the grip position wider or narrower depending on this. Same procedure
applies for incline or decline bench press.
Movement – Lift bar from rack and slowly lower towards chest lightly touching but not
bouncing off chest. Raise bar from chest making sure to keep your back flat on bench.
DB (dumbbell) Bench Press:
Starting Position – Lay on a flat bench, feet on floor and a pair of dumbbells at your
chest.
Movement – Press dumbbells up and down in the same manner as regular bench press.
Shoulders
Reverse Fly:
Starting Position - Lay face down on a slightly inclined bench with dumbbells hanging
straight down.
Movement - Raise dumbbells to the outside using your rear shoulder and back muscles.
DB or BB Shoulder Press *(also termed Military Press when performed with a BB):
*has multiple variations (i.e. standing 1-arm DB, standing Military press, & seated 1-arm
DB where each arm is done individually)
Starting Position – Sit on an upright bench with dumbbells at shoulders 90 degrees with
the upper and lower arm. Palms of hand can either face you or face straight ahead.
Movement – Press dumbbells straight up and return to starting position with upper and
lower arm at 90 degrees. Can also be done standing.
Arnold Press:
Starting Position – Sit on an upright bench with dumbbells at shoulders and straight in
front of your face with palms facing you.
Movement – Press dumbbells up by rotating wrists so that palms now face away from
you at top of movement. Twist wrists again on way down so that palms are facing you in
starting position.
DB Lateral Shoulder Raise:
Starting Position – Stand with dumbbells at side
Movement – Arms mostly straight and palms down, raise them straight out to the side.
Raise the dumbbells to shoulder height and return.
DB Front Shoulder Raise:
Starting Position – Stand with dumbbells at side.
Movement – Arms straight and palms down, raise them straight out in front of you to
shoulder height and return.
DB Rear Shoulder Raise:
Starting Position – Bend over at waist keeping back flat to near parallel with knees
slightly bent and dumbbells hanging down.
Movement – Arms slightly bent and palms down, raise them out to side making sure not
to rock. Stay in bent position.
3-way Shoulder:
Starting Position/Movement – DB Front Raise, DB Lateral Raise, DB Rear Raise all
performed continuously.
4-Position Alt. DB Front Raise:
Starting Position/Movement – Stand with DB’s at your side. Raise rt. Arm straight in
front of you then raise left arm straight in front of you. Continue by raising rt. Arm all
the way so it is straight up and down then the left. Then lower the rt. Arm so it is straight
out in front of you again then the left. Then lower the rt. arm.
DB Shoulder Complex #1:
Starting Position/Movement – With dumbbells in each hand, perform a front raise, Pull
towards body bending at elbow and keeping them at shoulder ht. Externally Rotate at the
shoulder keeping lower and upper arm at 90 degrees. Internally rotate at the shoulder,
Extend arms back in front of you and lower weight to side.
DB Shoulder Complex #2:
Starting Position/Movement – With dumbbells in each hand, perform a lateral raise,
bring arms straight in front of you, bring hands to your chest by bending at the elbow and
still keeping elbow high almost like you are stabbing yourself with the dumbbells. Rotate
the palms up and extend your arms all in one motion. Lower to the side.
Shoulder Circuit #1:
90 Degree Internal Rotation – Face away from wall with attached tubing and bring
shoulder to 90 degrees with the elbow flexed at 90 degrees. Rotate the shoulder moving
toward the front.
90 Degree External Rotation – Face wall with attached tubing and bring shoulder to 90
degrees with the elbow flexed to 90 degrees. Rotate at the shoulder moving toward the
back.
Chest Pulls – Grab middle of tubing and hold arms straight out in front of you. Pulls
arms outward to about a 45 degree angle and return to starting position. Keeps arms
straight the whole time.
Retraction – Face wall with attached tubing and hold arm straight out in front of you and
squeeze shoulder blade by retracting shoulder
Shoulder Circuit #2:
Elbow at side Internal Rotation – With tubing in right hand and elbow flexed at 90
degrees at your side, rotate at the shoulder moving toward your body. Repeat for other
side.
Elbow at side External Rotation – With tubing in right hand and elbow flexed at 90
degrees at your side, rotate at the shoulder moving away from your body. Repeat for
other side.
Front Raise – Face away from wall with attached tubing. With your arm straight and
your palm facing down, raise arm to chin ht. directly in front of body and return to
starting position.
SB Push Up Hold – Hold yourself in a push up position on stability ball for required
time.
Shoulder Circuit #3
Side Lying External Rotation – With dumbbell in right hand, lay on left side of body on
bench. Elbow should be at side with arm at 90 degrees. Raise dumbbell up making sure
to keep elbow at side. Lower to starting position and repeat each side.
Back Lying Int./Ext. Rotation – With dumbbells in both hands, lay on bench width wise
with just upper back on bench. Extend elbows to side 90 degrees and 90 degrees with
lower and upper arm. Keep hips up and rotate at the shoulders keeping elbows on the
bench at 90 degrees.
DB Pullover – With both hands on one dumbbell, lay on bench width wise with just
upper back on bench. Keep hips up and extend dumbbell overhead with elbows slightly
bent. Pull toward chest with a slight arc and return overhead.
Empty Popcans – Stand with dumbbells in each hand. Point thumb down and raise to
chin ht. at a 30 degree angle from body.
Forearm/Grip
Towel Hang:
Starting Position/Movement – Drape a towel over the pull up bar. Grab towel with both
hands and hang as long as you can.
Wrist Roller:
Starting Position/Movement – Need a 16” dowel with a 4ft long rope and a 2.5-10lb
weight attached. Grab handle with both hands and hold arms straight out in front of you.
Roll string up and down for required reps.
Wrist Curl or Forearm Curl:
Starting Position/Movement – Can use dumbbells or barbell. Can be done seated or
standing. Let bar roll to end of fingers and curl back up using the forearm.
Towel Exercises:
Add a towel to bicep curls, tricep extensions, pull-ups, seated rows to work on grip
strength.