Compulsory Poses – Men

  1. Front Double Biceps
    Standing facing the judges with heels together the competitor will raise both arms to shoulder level bending them at the elbows. The hands should be clenched and turned inwards. This will cause the biceps and forearm muscles to contract. In addition, the competitor should attempt to contract as many frontal muscles as possible.
  2. Front Lat Spread
    Standing facing the judges with heels together, the competitor will place the hands, either open or clenched, against the lower waist and will expand the latissimus dorsi ( lats ). At the same time, the competitor should attempt to lift the rib cage and contract as many other frontal muscles including legs as possible.
  3. Side Chest
    The competitor will quarter turn to the side as instructed by the head judge showing his left or right side. He will bend the front arm nearest to the judges to a right angle position with the fist clenched, and with the other hand will grasp the wrist. The front leg nearest to the judges will be bent at the knee and will rest on the toes. The competitor will expand the chest and by upward pressure on the front bent arm, contract the biceps as much as possible. He will also contract the thigh muscles, in particular the biceps femora’s group, he will also display contracted calves.
  4. Back Double Biceps
    The competitor will stand facing the rear of the stage, back to the judges; he will bend the arms & wrists as in the front double biceps, and will place one foot back resting on the toes.  He will contract the arm muscles, along with the muscles of the shoulders, upper & lower back, thigh & calf muscles.
  5. Back Lat Spread
    The competitor will stand facing the rear of the stage, back to the judges; he will place his hands on his waist with the elbows kept wide, one foot back resting on the toes. He will then contract the lats as widely as possible & display one calf contracted.
  6. Side Triceps
    The competitor will quarter turn to the side, again as instructed by the head judge. He will stand with his left or right side towards the judges & will place both arms behind his back. He can either interlock his fingers or grasp the front arm by the wrist with his rear hand. The front leg nearest the judges will be bent at the knee & will rest on the toes. The competitor will exert pressure against his front arm thereby causing the triceps muscle to contract. He will also raise the chest & contract the abdominals as well as the thighs & calves.
  7. Abdominals & Thigh
    Standing facing the judges, the competitor will place both arms behind the head and place one leg forward. He will then contract the abdominals by “crunching” the trunk slightly forward. At the same time, he will contract the thigh of the forward leg.
  8. Most muscular
    Standing facing the judges the competitor will strike a pose that best demonstrates their overall muscularity, either “Trap Over, Crab pose or Hands on Hips one leg flexed”.

Judging Women’s Classes

NABBA Miss Physique ( Bodybuilding Recommend Over 60Kg )

The judging of the women “Bodybuilding” class should be conducted using the same principles as the Men’s classes except for the most muscular pose,  ensuring that the competitor still retain the sleek Feminine lines expected of a female athlete.

NABBA Miss Figure.

WFF Miss Athletic ( 50Kg short, 57Kg tall )

The criteria in the Women’s “Miss Figure & Miss Athletic” differs from the “Miss Physique” class in that symmetry, shape & proportion attract more significance than muscularity & size.
A firm, toned, “Feminine” physique is called for although there should be some degree of Muscularity & Muscular Separation.

Stage Presentation takes an increased importance in these classes as poise and confidence enhance the feminine athletes appeal, a quality over quantity distinction..

NABBA Miss Figure & WFF Miss Athletic

Compulsory Poses

Detailed instructions on how to perform each pose is given in the men’s section above.  Women should apply the criteria outlined in the preceding paragraphs when striking each pose.  The most muscular pose and lat spread do not apply to Figure or Athletic classes.

  1. Front double biceps
  2. Side chest
  3. Rear double biceps
  4. Side triceps
  5. Abdominals & thigh

Mike Divens

NABBA/WFF National Chairman of Judges (Australia) – 2005