- Begin by standing in front of a barbell with your feet about hip-width apart and your palms facing towards your body.
- Bend at the hips and knees to grab the barbell with a pronated (overhand) grip, positioning the barbell about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
- As the barbell reaches your chest, rotate your wrists so that your palms are facing towards your body (supinated grip), and then lower the barbell back to the starting position.
- Begin by standing in front of a barbell with your feet about hip-width apart.
- Bend at the hips and knees to grab the barbell with a supinated (underhand) grip, positioning the barbell about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
- As the barbell reaches your chest, pause briefly, and then lower the barbell back to the starting position.
- Stand beside the landmine with your feet shoulder-width apart while grasping the end of the landmine barbell with the hand farther away from the landmine attachment, palm facing up and your elbow close to your side.
- Curl the barbell up towards your opposite shoulder, contracting your bicep muscles, then slowly lower the barbell back down.
- Repeat for the desired number of reps before switching sides.
- Start on one knee facing the landmine, holding the end of the barbell with your hand on the side of your forward leg.
- While keeping your elbow braced against the inside of your knee, curl the barbell upward towards your shoulder, then lower it back down with control.
- Repeat for the desired number of reps before switching sides.
