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Click here to download the Muscularity Posing Round information PDF
Click here to download the Symmetry Posing Round information PDF

Round One - Symmetry 

In this round Competitors will face the Judging panel and perform four quarter turns. This displays their physique from every angle. The quarter turns are performed with both feet flat on the floor with arms at either side. Bodybuilding competitors should not twist or turn their physiques during this round.

In this round we are looking for the following:

1. Structural flaws - Faults within the competitor's skeletal structure
2. Proportion - The balance of one muscle group to another e.g. lower body to upper body, biceps to calves, waist to quadriceps etc.
3. Balance - The left side of a competitor's body compared to the right, the front compared to the rear.
4. Symmetry - The competitor's overall shape and line.

In this round a competitor losses one point for every fault found. So that the competitor with the fewest points is ranked 1st. In the front-on position, look for balance - even development on each side of the body. Also proportion, is the lower body developed to the same extent as the upper body? Is the neck the same size as biceps and calves?

When competitors turn to the side, the ear, shoulder, hip, knee and ankle should be in a straight line. There should not be excessive curvature of the spine. The back should have the same degree of muscle thickness as the chest and the hamstring and gluteus should be as full as the quadriceps. When the competitors turn to the rear, check that the spine is straight and does not curve to either side, also check the muscular development of each side of the back.

In this round judges take into account the muscularity of the particular muscle groups. Judges assess a physique as consisting of nine major muscle groups: Chest, Back, Shoulders, Triceps, Biceps, Abdominals, Quadriceps, Hamstrings and Calves. Competitors should lose points for having too much fat on each muscle group

Round Two - Muscularity

In this round competitors perform the following compulsory poses. Muscle size and dimension is emphasised - judges reward bodybuilders.

1. Front Double Biceps
2. Front Lateral Spread
3. Side Chest (either side at the choice of the competitor)
4. Side Triceps (again, either side)
5. Rear Double Biceps
6. Rear Lateral Spread
7. Abdominal and Thigh

In this round judges are comparing competitors for the following:

Muscularity - The shape, thickness and quality of muscle
Proportion - The balance of one muscle group against another
Definition - Muscle separation, definition and vascularity
Balance - Left side of the body compared to the right, front compared to rear


Initially practice the compulsory poses in front of a mirror until you can do them correctly. Also, choose the best side you will use for the side chest and side tricep pose, but practise the poses on both side because a judge may make this request. You should also notice the “feel” of each pose. When you are competing on stage, you must rely totally on the “feel” of the pose.

Sell yourself

My final point is good advice for all rounds - sell yourself. Don’t expect judges to quickly look at you and immediately see that your biceps, for example, are better than the competitor ten places up from you. If you have good body parts flaunt them, proudly stick them in the judge’s face, as if they are the best. Judges only score on what they see, so show them the works.

ICN Australia advises that every competitor should understand that the judges guidelines are updated regularly and that website visitors should refresh their cache to make sure they are seeing the most up-to-date version of the page. Rule changes are recorded on the official Rules and Regulations page 'click here' for the latest rule modifications.