T-Bar Rows
latissimus dorsi
traps
rhomboids
A barbell row variation where you pull a bar anchored at one end toward your torso.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
T-bar row machine
Face Pulls
rear delts
traps
rhomboids
A cable exercise where you pull a rope attachment toward your face to strengthen the rear delts and upper back.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Preacher Curl
biceps
A bicep curl performed with the arms resting on a preacher bench to eliminate momentum and isolate the biceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
EZ curl bar
preacher bench
Superman Holds
lower back
glutes
hamstrings
A bodyweight exercise where you lift your arms and legs off the ground while lying on your stomach to target the lower back.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
