4. Squat
- Set a bar (barbell or Smith Machine) on the height that best works for you.
- Step under the bar and place the back of your shoulders (just under your neck) across the bar.
- Hold on to the bar with both arms, palms facing forward.
- Lift up to unlock the bar by pushing your legs up and raising your torso.
- Twist your hands back to completely unlock the bar.
- If you’re not already, stand with your feet shoulder-width apart and your knees slightly bent for a squat position.
- Bend your knees straight down as low as possible, and step straight back up while keeping your knees in line with your heels.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Squat_d60fd2e4-b66d-42ea-90bb-b8f3ec3fe208_450x.png?v=1542683822)
2.
Reverse Dumbbell Fly
- Grab a dumbbell in each hand.
- Bend your knees slightly and hinging forward from your hips so that your upper body is leaning comfortably forward towards the floor.
- Hold the dumbbells out together in front of your torso with your arms as straight as possible.
- Pull the dumbbells out away from your body while keeping your arms almost fully extended, as if you were trying to squeeze your shoulder blades together.
- Slowly return to the original position, still keeping your arms straight.
- Repeat the movement until the set is complete!
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Reverse_Dumbbell_Fly_d7918a3e-65e2-4ea7-b81e-a83597ac67d5_450x.png?v=1542364581)
3. Lat Pull Down
- Grab a wide grip handle bar. Adjust the knee pad of the machine to ft your height to prevent your body from being raised while performing the movement.
- Grasp the bar with an overhand grip and your palms facing forward. For a wide grip, your grip on the bar should be wider than shoulder width apart.
- Keep your torso stationary and pull the bar down towards your upper chest. Squeeze your back muscles during the movement.
- Slowly raise the bar in a controlled motion back to the starting position, with your arms are fully extended and lats fully stretched.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Lat_Pull_Down_7459cb25-7430-43ca-a480-ac8fab436d3d_450x.png?v=1542261979)
4. Lateral Raise
- Stand up straight with your feet shoulder width apart and have dumbbells by your side at arms length away. When performing this exercise your palms should be facing down.
- Keep your abs pulled into your spine, your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lif your arms until they are parallel to the floor (shoulder level) and pause for a second at the top
- Lower the dumbbells back down slowly and repeat.
![1a. Clam Opener](http://cdn.shopify.com/s/files/1/1585/6091/files/Lateral_Raise_c5053e9a-79d0-476e-9798-d30d5d26f0ef_450x.png?v=1542364738)