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
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
Arnold Curl
biceps
forearms
A combination curl where you lift the dumbbells with a standard grip and lower them with a reverse grip, targeting both biceps and forearms.
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