Pulldowns
Pulldowns
Underhand Pulldowns
(palms up)
Pull-ups
Pull-ups with V -handle
Chin Ups (Underhand)
(palms ups)
Seated Cable Rows
Bent Over Barbell Rows
(overhand & underhand)
Close Grip Leverage
Row Machine
Wide Grip Leverage Row Machine
T-Bar Rows
----o---- shaped handle
One Arm T-Bar Row
Dumbbell Row
One Arm Seated Cable Row
Barbell Pullovers
Dumbbell Pullovers
Deadlifts
3/4 Deadlifts
(off bottom of squat rack)
3/4 Deadlifts
(off bottom of Smith Machine)
Rack Pulls
(start just above knee)
Straight Arm Pulldowns
Gravitron Pull-ups
Lying Barbell Rows
Dumbbell Shrugs
Barbell Shrugs
Smith Machine Shrugs
Universal Machine Shrugs
Close Grip Barbell Upright Rows
Close Grip Smith Machine
Upright Rows
Deadlifts
3/4 Deadlifts
(off bottom of squat rack)
3/4 Deadlifts
(off bottom of Smith Machine)
Rack
Pulls
(start just above knee)
Hyper-Extensions
Lower Back Machine "ab/Back"
Deadlifts
3/4
Deadlifts
(off bottom of squat rack)
3/4 Deadlifts
(off bottom of Smith Machine)
Rack
Pulls
(start just above knee)
Good Morning