Upright Barbell Row

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

Rocking Standing Calf Raise

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: This is a great option to calf training without fancy machines. From a standing squat position with a barbell on your back, perform a standard calf raise, but as you return your feet flat to the ground raise the toes off, hence "rocking back." Now a word of caution to those over-zealous types: perform with caution and get the feel of the exercise as tempo should be slow with total control. Can also be done by holding two dumbbells in your hands.

Dumbbell Shoulder Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips:

Preparation:
Position dumbbells to each side of shoulders with elbows below wrists.

Execution:
Press dumbbells until arms are extended overhead. Lower and repeat.

Barbell Full Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.