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
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
Incline Dumbbell Curl
biceps
A dumbbell curl performed while lying on an incline bench, increasing the range of motion for 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
incline 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
