If you're anywhere near a squat rack, a barbell, and some plates, then set up and get ready to lift. To put it simply, the ...

Sit on floor with upper back against a bench and position barbell across hips (use a pad for comfort if needed). Roll barbell ...

Bend your elbows to pull the barbell toward your abdomen, keeping your elbows tucked into your sides. Slowly lower the weight back down to the starting position. Position the barbell on a rack or ...