seal row

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly bring the weight back down to the starting position.

Barbell Curl

dumbbell row

Stand with feet hip-width apart, grip the barbell slightly wider than shoulder-width, and keep your back straight. Drive through your legs, extending your hips, knees, and ankles explosively while pulling the barbell upward. As the bar rises, pull it close to your body, leading with your elbows until it reaches chest level.

Barbell High Pull

Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips. Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support. Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet. Slowly extend as far as you can, and then slowly return to the starting position.

session - 10/2/2025

session - 10/2/2025

movements

nicholas mckenzie