Upper and mid back

CableCompound

Cable upper row

Options: Standing (shown) or seated at a low cable row

6–10 reps recommended

• Attach a rope to a cable at chest height, overhand grip.
• Pull towards your upper chest or neck with your elbows flared out wide.
• Squeeze your shoulder blades together and feel your rear delts and traps work.

BarbellCompound

Wide-grip barbell row

6–10 reps recommended

• Grip the bar wider than your shoulders, palms facing you.
• Hinge forward until your torso is close to parallel with the floor.
• Row the bar to your upper chest with your elbows out wide.

CableCompound

Seated cable row

6–10 reps recommended

• Sit tall with a slight bend in your knees.
• Pull the handle to your stomach, leading with your elbows.
• Let your shoulders reach forward on the way back for a full stretch.

BarbellCompound

T-bar row

6–10 reps recommended

• Straddle the bar and hinge forward with a flat back.
• Pull the handle to your chest, squeezing your shoulder blades together.
• Lower under control.

DumbbellsCompound

One-arm dumbbell row

6–10 reps recommended

• Support yourself with one hand and knee on a bench.
• Pull the dumbbell towards your hip.
• Keep your torso still; don't twist to lift the weight.

CableCompound

Lat pulldown

6–10 reps recommended

• Grip the bar a little wider than your shoulders.
• Pull it to your upper chest, driving your elbows down towards your hips.
• Let your arms fully straighten at the top to stretch the lats.

BodyweightCompound

Pull-up

Options: Use the assisted machine if you can't do 6 reps yet. Add weight with a dip belt once 10 is easy.

6–10 reps recommended

• Grip just wider than your shoulders.
• Drive your elbows down towards your hips until your chin clears the bar.
• Lower all the way to a full hang each rep.