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  • Cable Seated Bilateral High Curl

    Sit between high cables with arms extended outward and palms facing upward.
    Curl both handles toward your head while keeping your upper arms stationary.
    Squeeze your biceps, then slowly straighten your elbows.

  • Cable Standing Bilateral Pull In

    Stand between high cables, holding the handles in each hand.
    Pull both elbows downward and inward toward your sides.
    Squeeze your lats, then slowly extend your arms outward.

  • Dumbbell Laying Row

    Lie facedown on a bench, holding dumbbells beneath your shoulders.
    Pull your elbows upward and back while keeping your chest supported.
    Squeeze your shoulder blades together at the top.
    Lower the dumbbells until your arms are fully extended.

  • Landmine Meadows Row

    Stand perpendicular to the barbell and hinge forward with a staggered stance.
    Grip the barbell end with your closest hand.
    Pull your elbow upward, bringing the barbell toward your hip.
    Lower the barbell until your arm is fully extended.
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