Exercises With Barbell - SPORTSTECH AH150 Manuel

Squat with a barbell behind your head
Target muscles: quadriceps, gluteus, hamstring
The barbell is gripped with both hands and placed on the shoul-
ders. Stand waist-wide with your feet slightly outward and your
back straight. Tense your abs and buttocks and squat. Hold the
position for a short time and then return to the original starting
position.
Front pull
Target muscles: lateral shoulders and hood muscles
Stand with your knees slightly bent and hold the bar in the upper
grip (palms forward) at the level of your thighs. Pull the dumbbell
close to your body until under your chin. Hold the position for
short time and then slowly lower the barbell. Do not use a swing
movement but make sure that only the forearm moves and this
movement is made possible solely by the tension of the triceps.
Deadlift
Target muscles: back extension, thighs, but-
tocks
Stand a little closer than shoulder width, with the
tips of your feet slightly outwards. Grip the bar in
the upper handle (palms forward). From a crouch,
with the shoulder blades slightly to the rear, pull
the weight upright. Let the weight go down again
and pull the weight back up from the height of the
shins.
Leaning forward
Target muscles: upper back muscles
Stand waist-wide with your upper body at a 45 ° angle, light
hollow cross. Grip the bar so that the outer surfaces of the hand
are not visible. Pull the barbell to your .

6. EXERCISES WITH BARBELL

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