Seated Lat PullDown

Starting in a stretched position, use a medium-wide grip and pull down the bar to the top of your chest with a slight arch in your back. Slowly return bar to starting position. Stretch your back muscles when your arms are extended. Keep the exercise controlled and really focus on squeezing your muscles throughout the entire movement.

Bent Over Barbell Row

With an overhand grip, place your hands on the barbell around shoulder-width apart. Bend at a 45-degree angle from the waist, letting the barbell sit just below the knees. You can bend your knees slightly to remove pressure from the lower back and hamstrings if necessary. Keep your back arched.

Pull the weight towards your abdomen. Hold the contraction for a count, and then slowly return the weight to the starting position in a controlled motion. The movement should be smooth and not jerky.

One-Arm DUMBBELL Row

Start on a flat bench with one hand on the bench, the other hand holding the dumbbell. Have one knee on the bench under your hip and the other leg out to the side. You want to keep your spine in a neutral position. Hips and shoulders parallel to the floor. With the hand holding the dumbbell, let the shoulder blade stretch, and then pull the shoulder blade back. Pull the arm back, bringing your elbow to your side. Squeeze before slowly lowering the dumbbell back towards the floor.

Seated Cable Row

Attach a V-handle to a low cable rowing machine. Sit down and grasp the handle with both hands. Keeping your torso straight, back arched, and arms extended, slowly pull the V-handle to your abdomen, squeezing your shoulder blades together as you do so. Once the handle reaches your body, slowly return to starting position. Resist the weight as you extend your arm back to starting position and keep control of the cable for a slow return.

Barbell Dead Lift

Take an overhand grip just outside your hips on the bar and stand with your chest out and shoulders back, maintaining a slight arch in your lower back. Position your feet straight under you, about hip-width apart, with a very slight bend in your knees. Lean forward from your hips, pushing them rearward as the bar slides down toward mid-shin level and your upper body is parallel to the floor, and stop before your lower back starts to curve. Rise back up, pushing your hips forward as you exhale at the top.