Muscle groups: Back

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Pendlay Row

4 × 6–8 · Intermediate

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One-Arm Lat Pulldown

3 × 10–12 · Beginner

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Dumbbell Pullover

3 × 10–12 · Intermediate

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Rack Pull

4 × 5–6 · Intermediate

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Bird Dog

3 × 8 per side · Beginner

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Smith Machine Shrug

4 × 12–15 · Beginner

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Chest-Supported Dumbbell Row

3 × 10–12 · Beginner

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Bent-Over Barbell Row

4 × 8–10 · Intermediate

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Landmine Meadows Row

3 × 10 each side · Intermediate

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Lat Pulldown

3 × 10–12 · Beginner