Open / 212 mandatory poses

The full list, in the order the IFBB Pro League calls them at prejudging, with the quarter turns and one cue for each pose.

Official mandatories

1. Front relaxedPull the waist in and up: belly button to spine.
2. Quarter turn to the rightSide relaxedFeet together, slightly staggered, the front foot a bit ahead.
3. Quarter turn to the rightRear relaxedPush the hips back to show the lower back detail, but don't overextend: it makes the glutes and hamstrings harder to flex.
4. Quarter turn to the rightSide relaxed (other side)Feet together, slightly staggered, the front foot a bit ahead.
5. Quarter turn to the rightFront relaxedPull the waist in and up: belly button to spine.
6. Front double bicepsWaist tight, belly button slightly in.
7. Front lat spreadFists or thumbs on the waist just above the hips.
8. Side chestShow your stronger side.
9. Back double bicepsGlutes tight.
10. Back lat spreadSame legs as back double biceps: one heel up, calf flexed, glutes and hamstrings tight.
11. Side tricepsChest up, torso slightly toward the judges, rear shoulder rolled back.
12. Abdominals and thighsBreathe out slowly and crunch the abs down with control.
13. Most muscularFeet shoulder width, one leg slightly forward, quads and calves locked.

From the IFBB Pro League rules, checked 17 September 2026.

Practice this round on the clock

PREJUDGE calls every Open / 212 pose out loud, in this order, and films the round.

Other divisions