Barbell skier (bent-over arm sweep)

Shoulders

• Target muscles: shoulders, arms, core
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand tall, feet shoulder-width apart, and grip the bar with both hands using an overhand grip.
2. Bend your knees slightly and hinge forward from your hips, back straight, eyes on the floor.
3. Lower the bar in front of your shins with your arms nearly straight, this is the bottom position.
4. Powerfully sweep your straight arms back, driving the bar past your thighs as your shoulder blades squeeze together.
5. Hold briefly, then return the bar under control to the starting position in front of you.
6. Repeat for the desired number of reps in a steady rhythm.

Swap it for

• Standing barbell front raise to overhead
• barbell front raise
• Barbell behind-the-back upright row (rear delts)
• Incline bench side-lying straight-arm raise
• Incline bench dumbbell front raise (straight arms)
• Dumbbell squat with arm raise (iron cross)

Easier

• barbell front raise
• Band Front Raise
• cable forward raise
• cable front raise