Close Grip Pulldown

Grab a barbell with a shoulder width pronated or supinated grip. Bend forward at your hips while maintaining a flat back. Pull the weight toward your upper abdomen. Lower the weight in a controlled manner and repeat.

Barbell Bent Over Row

Grasp the bar with an overhand grip, arms and shoulders fully extended. Pull your body up until your chin is above the bar. Lower your body back to starting position.

Pull Ups

Reverse Grip Pulldown

Single Arm Dumbbell Rows

Anchor the band at eye level. Take a few steps away until the band is taut. Use an overhand grip with both hands. Pull the band to the bridge of your nose flaring your elbows out.

Band Face Pull

Single arm cable rows

Grab a v bar and place it under the bar's collar. Hinge forward with a flat back and pull your elbows straight back toward the ceiling. Fully extend your elbows before initiating the next rep.

session - repeat

session - repeat

movements

nicholas mckenzie