All exercises found on bodybuilding.com
One-Arm Dumbbell Row
(these can be done at home as well)
Do 3 sets of 12. Make sure you really squeeze your back when pulling up. Keep your back flat and keep your movement slow going up and back down.
Chin-Ups
(using these machines at the gym are wonderful because you can do them assisted. Meaning you can have help ;) They are very hard! I have yet to do one by myself, but I am close! This is such a great exercise for your body and you should include them weekly!
Straight-Arm Pulldowns
(These are done using cables. Cables are wonderful because the motion is more smooth and the resistance is easy to control). I LOVE this exercise. Don't be afraid to lift heavy on this. Again, 3 or 4 sets of 12. KEEP YOUR ARMS STRAIGHT, BUT NOT LOCKED!
Incline Bench Pull
This exercise looks a little tricky, but it really isn't. Make sure you start light on this! It can be difficult and until you get good form it will help! Again...3-4 sets of 12. Make your movement slow and deliberate.
This exercise looks a little tricky, but it really isn't. Make sure you start light on this! It can be difficult and until you get good form it will help! Again...3-4 sets of 12. Make your movement slow and deliberate.
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