Dumbbell Rows
latissimus dorsi
rhomboids
traps
A unilateral movement where you row a dumbbell towards your waist while supporting yourself with the other arm.
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
dumbbell
Pull-Ups / Chin-Ups
latissimus dorsi
biceps
upper back
A bodyweight exercise where you pull yourself up on a bar until your chin is above it.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
pull-up bar
Reverse Flies
rear delts
rhomboids
traps
An isolation exercise where you extend your arms out to the sides 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
dumbbells
cable machine
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