Bent-Over Barbell Rows
latissimus dorsi
traps
rhomboids
rear delts
A barbell exercise where you hinge at the hips and pull the bar toward your lower ribs.
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
Seated Cable Rows
latissimus dorsi
rhomboids
traps
A 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
Lat Pulldowns
latissimus dorsi
biceps
upper back
A cable machine exercise where you pull a bar down to your chest, mimicking a pull-up motion.
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
Hammer Curl
biceps
brachialis
A variation of the bicep curl where the palms face each other, targeting both the biceps and brachialis.
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