1

Cable Lat Pulldown (Slow Tempo)

4 x 12

Enhances lat activation and control.

2

Machine Row

4 x 10

Focused tension on lats and mid-back.

3

Incline Bench Dumbbell Row

3 x 10

Strict form to isolate lats and rhomboids.

4

Cable Face Pull (Pause at Peak)

3 x 15

Improves posture and rear delt control.

5

Dumbbell Hammer Curl (Slow Eccentric)

3 x 12

Better arm growth via time under tension.

6

Spider Curl

3 x 12

Peak contraction of biceps with full ROM.

7

Resistance Band Pull-Aparts

3 x 20

Rear delts and posture maintenance.

8

Dead Hangs

2 x 45 sec

Improves grip, decompresses spine.