Women's Physique poses

Also called: front double bi, open hands

1. Open the hands with the fingers pointing up — this division calls the pose with open hands, and a closed fist is the wrong pose.
2. Take both arms to shoulder height and bend at the elbow, keeping the wrists soft rather than cocked.
3. Place one leg out to the side rather than forward, which is the stance the rule book describes.
4. Hold the shoulders down and the chest lifted so the line stays athletic rather than blocky.
5. Draw the waist in on the exhale and keep the whole pose still for the full count.

Also called: rear double bi, open hands

1. Turn away from the judges and open the hands with the fingers up, matching the front pose rather than clenching.
2. Raise the arms to shoulder height and contract, keeping the elbows level with each other.
3. Draw the shoulder blades down first, then together, so the upper back opens without the traps taking over.
4. Set one foot back on the toe and hold the weight forward to keep that hamstring long.
5. Keep the head level and still, and hold the whole shape rather than adjusting mid-count.

Also called: extended side triceps

1. Extend the leg nearest the judges and lock the knee — the extended leg is what distinguishes this from a standard side triceps.
2. Take the far hand behind the back to grip the near wrist, then push the near arm straight against it.
3. Rotate the near elbow slightly back so the triceps faces the panel rather than the floor.
4. Lift the sternum and pull the near shoulder back so the arm reads long against the torso.
5. Hold the waist drawn in and the hips angled away for the whole hold.

Also called: extended side chest

1. Keep both arms straight and locked at the elbow, held slightly in front of the body — this is the extended version, not a bent-arm side chest.
2. Bring the palms together or one over the other, thumbs and fingers closed, and hold them steady.
3. Straighten the leg nearest the judges, lock the knee and rest it forward on the toes.
4. Bend the far leg slightly with the foot flat, which sets the hip angle the pose is built on.
5. Press down through the front toes to hold the calf while the chest and triceps contract.

Also called: abs and thighs

1. Bring the hands behind the head and place one leg forward with the heel down.
2. Exhale hard, then draw the abdominal wall in and down rather than folding the torso over.
3. Lock the front knee so the quad shows its separation while the hip stays square.
4. Keep the elbows even and open so the torso stays symmetrical through the count.
5. Hold the ribs down and the shoulders back, so the waist reads small under an open chest.