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
T-Bar Rows
latissimus dorsi
traps
rhomboids
A barbell row variation where you pull a bar anchored at one end toward your torso.
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
T-bar row machine
Preacher Curl
biceps
A bicep curl performed with the arms resting on a preacher bench to eliminate momentum and isolate 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
preacher bench
Reverse Flies
rear delts
rhomboids
traps
An isolation exercise where you extend your arms out to the sides 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
dumbbells
cable machine