
Bent DB Row
Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.
- Rope Hammer Curl
Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.