Holding the bar straight and down keep arms straight to raise it to shoulder level. Lower, then row upwards towards your chin. Continue alternating the two moves for time.
Close Grip Bicep Curl + Slow Negative
Holding the bar with a very close grip (hands should be side-by-side and touching in the middle of the bar) bicep curl the bar up for 1 count and lower slowly for 4 counts. Repeat for time.
Overhead Tricep Extension + Slow Negative
Holding one end of the hiit with hands cupped under the plate above and behind your head, lower the bar for 4 counts and raise for 1 count. Be sure to keep elbows stable and by either side of your head.
Either standing and in a bent over position, or seated and bend over your lap raise arms straight to shoulder level. This works the small and under-used posterior delt muscles.
Overhead Delt Get Up
Begin kneeling. Hold bar straight up and over head, keeping the elbows locked out. Step up with right leg, then the left to standing. Kneel back down beginning with right leg then left to return to starting position. Repeat beginning with left leg. Continue alternating leading leg for time, all the while keeping bar straight up and overhead.