Alternating Plank Rows

Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise...

Behind the Head Lat Pulldown

Using the lat pulldown machine while sitting down, reach up and hold onto the bar with both hands and pull down the bar behind your head, then return to starting position.

Bent Over Cable Cross Flys

Find two cables and put them on the lowest notch. Cross your arms and grab opposite cables and bend over while keeping your back straight. Pull the cables with both arms out and up squeezing your back at the top.

Bent Over Pick-Ups

Hold two dumbbells in your hands and squat down so both knees are bent (dumbbell will hang by ankles.) Then pull up towards body squeezing back (like you're pulling your pants up) and return to starting position.

Close Grip Seated Cable Rows

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Incline T-Bar Rows

Using the incline T-bar row machine, place both hands on the handles with your belly on the bench. Pull towards your chest, squeezing your back at the top, then return to starting position.

Lat Dual Pull Downs

Find a lat pull machine and put two handles on the two cable notches. Sit down and grab both handles, reach up and pull down towards the outsides of your body squeezing your lats at the bottom.

Rope Machine (Dual)

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.

Seated Bent Over Back Flys

Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

Single Arm Plank Rows

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you...

Single Arm Low Machine Row

Using a back machine with two handles, sit down and grab one handle with one hand. Pull the handle towards your body, squeezing your back, then return to starting position. Repeat using your other arm.

Supine Smith Machine Rows

Using the smith machine, lay on your back under the machine and reach up and grab the bar with your feet out in front of you. Pull yourself up towards the bar using your back, then return to starting position.