1

Rack Pulls

4 x 6

Emphasizes upper back and traps.

2

Wide-Grip Lat Pulldown

4 x 12

Lat width and upper back volume.

3

Dumbbell Row (Bench Supported)

3 x 10 each arm

Lat isolation with less lower back strain.

4

Machine Rear Delt Fly

3 x 15

Rear delt isolation for posture.

5

Straight-Arm Pulldown

3 x 15

Lat activation without arm involvement.

6

Preacher Curl

3 x 12

Peak bicep contraction and isolation.

7

EZ Bar Reverse Curl

3 x 15

Builds forearms and targets brachioradialis.

8

Cable Rope Curl

3 x 12

Biceps and forearm finish.