10/18/21

Barbell

Deadlift

½ way deadlift (hang left)

Hang left with row (over & under grip)

Good mornings

Bent Over rows (over & under grip)

Wide grip bent over rows

Wide grip high rows

Bench lay rows (over & under grip)

Bench lay wide row

Bench lay paddle outs (shoulders & back)

Single long arm row (grip from one side of BB, weight on same side)

Alternating rows (one side is rowing up while other stays down)

Pendlay row (bar starts from floor. Your parallel with floor

Barbell (with landmine)

Wide grip landmine rows

V grip landmine rows

Single arm landmine rows

Wide grip high row

Meadows row (stand perpendicular of bar & have elbow out)

Single arm reverse flys (shoulder and back)

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Dumbbell

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Cable Machine