Wide Grip Pull-Up
Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top
Smith Bent Over Row
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head
Lever Reverse T-Bar Row
Stand over a t-bar with a wide stance and knees slightly bent. Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little. Your back should be straight and almost horizontal, and your arms should be
Lever One Arm Lateral Wide Pulldown (plate loaded)
Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. Reach up and grab one handle with an overhand grip as this will be your starting position. Slowly pull down, bringing the handle to your side
Dumbbell Lying Rear Delt Row
Lie chest down on elevated bench. Grasp dumbbells below. Keeping upper arm perpendicular to torso and dumbbells just below elbows, pull dumbbells up until elbows are just above shoulders. Return and repeat.
Close Grip Chin-Up
Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Step up and grasp bar with underhand shoulder-width grip. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Cable Palm Rotational Row
Set up for the cable palm rotational row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand. Take the weight off the stack and bend at the knees slightly.
Lever Unilateral Row
Start off setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. Bend down slightly with your back and then once in position, elevate the handle
Dumbbell One Arm Row (rack support)
Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for
Cable one arm twisting seated row
Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow shoulder with stirrup to be pulled forward with forward bend and twist through waist. Pull cable attachment to side, extending and twisting through
Cable one arm lat pulldown
Start off sitting on a bench in front of a low pulley cable machine with one handle attached. Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. Hold