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
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
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