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Upright Row Hold the barbell with an overhand grip. As you exhale use the side of the shoulder to pull the barbell up keeping it close to the body. Keeping your torso still hold the barbell at the top for two counts and slowly lower it down and repeat for the number of reps. Close Hand Push Ups Place the hand closer than shoulder width making sure that you hold the torso up at arms length. Lower yourself until the chest almost touches the floor on the inhale. Knee-Elbow Crunches Start off by lying on the floor.