Full range deadlift
Keep your arms straight throughout the movement, especially when you are shrugging.
This is a compound exercise of the Romanian deadlift, shoulder shrug, and barbell heel raise. Grasp the barbell with a lock grip and get into a Romanian deadlift position. Lift the barbell as high as you can.
More barbell training exercises reference://www.jianshen8.com/zhuanti/gangling.html
Yin Yang pull-ups
The name is very strange, because it requires you to use the yin and yang grip method to do pull-ups. Like pull-ups, your arms are hanging on the horizontal bar, and the contraction of the latissimus dorsi is used to control it, so that the body slowly lowers.
Climbing stairs with weight
With a right-first attitude, step up the step with your right foot, then use the strength of your right leg muscles to push your entire body onto the flat bench, then return to the other leg and repeat this action.
Reverse grip barbell bench press
Lie flat on your back and grasp the barbell with your backhand using a thumb-circling grip. Similar to bench press, slowly lower the barbell to your chest and nipples. Pay attention to adjusting your breathing during the movement and not to be too rapid.
