Bent Over Barbell Row

Adjust the pad to suit your height. Grab the v bar (or other attachment) and extend your elbows until they are almost fully extended. Flex your elbows and look to feel a stretch at the bottom of each rep.

Machine Overhead Tricep Extension

DB Incline Bench

Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground. Pull your hands back to both sides of your head and hold the position. Slowly return weight to starting position. Repeat.

Cable Rope Face Pulls

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.

upper body - 3/16/2026