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
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
Face Pull
rear deltoids
traps
rhomboids
A cable exercise where you pull a rope attachment toward your face to strengthen the rear delts and upper traps.
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
Reverse Curl
forearm extensors
biceps
A biceps curl variation where you grip the barbell with palms facing down to engage the 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
barbell
dumbbells
Crunch
rectus abdominis
A core exercise where you lift your upper back off the ground while keeping your lower back on the floor.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
EZ Bar Curl
biceps
A curl performed with an EZ curl bar, reducing wrist strain while 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
EZ curl bar