Elevated Pike Press

1. Use a bench or an object to elevate your feet.
2. Lower your head towards the floor by bending your elbows
3. Push through your hands and return to the starting pike position.
4. Repeat

Inverted Rows

1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
2. Pull your body straight up to the bar.
3. Return to the starting position, your arms fully extended.
4. Repeat.

Seated / Standing Dumbbell Shrugs

1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
2. Raise the dumbbells upwards and pause at the contracted position.
3. Lower the weights back to starting position.

Dumbbell Row Bilateral

1. Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
2. The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you’ll get from the exercise.
3. Let your arms hang freely, and then pull your elbow joint straight back toward the ceiling.