Barbell bent-over row
Stand holding a barbell in front of you, shoulder width or more, with an over hand grip. With knees slightly bent, bend forward at the hips to form an angle of about 130...

One arm row
Support body with one arm, hand on a bench, while holding a dumbbell with the other hand. Pull the dumbbell up and keep the elbow close in to the body. Bring the elbow...

Chin ups
Grasp chin bar and let body hang at arms length. Pull body up towards chin bar. Aim to arch the back and bring chest towards the bar, bring elbows down and back. Hold at...

Barbell dead lift
Start in a bent forward position in front of bar, holding bar so that hands are at a position out side of thighs. Knees are only slightly bent, torso is bent forward at...

Lat pulldown
Using lat pulldown machine, take a wide grip on the overhead bar and sit on seat with thighs locked under support pad. Pull bar to chin level with shoulders pulled down and...

Weighted back extension
Use a back extension apparatus, taking a position so that the apparatus supports the hips. Holding a weight plate to the chest lower the torso by bending from the...