Single-Arm Cable Rows
latissimus dorsi
rhomboids
traps
A single-arm cable machine exercise where you pull a handle towards your torso while seated.
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
cable machine
Bicep Curl
biceps
A basic dumbbell exercise where you curl the weight up towards your shoulders, targeting 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
dumbbells
Wrist Roller
forearm flexors
forearm extensors
An exercise where you roll a weighted rope up and down using wrist flexion and extension.
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
wrist roller
Russian Twist
obliques
rectus abdominis
A rotational core exercise where you twist your torso from side to side while seated.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Equipment Required
medicine ball
dumbbell