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  • TRX W Raise

    Hold the TRX straps and lean away from the anchor point.
    Pull your elbows back while externally rotating your shoulder joint. Your arms should make a W shape at the back portion of the exercise.

  • Machine Plate Loaded Low Row

    Press your chest into the chest pad and grab the horizontal handles with an overhand grip.
    Pull the handles toward you, make sure your elbows stay flared out.

  • Machine Rear Deltoid Row

    Place your chest against the pad and grab the handles with an overhand grip.
    Pull your elbows straight back and keep your elbows flared throughout the rep.

  • Cable Archer Row

    Place the cable at shoulder height.
    On the same side as the working arm, step back and rotate outwards.
    Pull your elbow back while flaring your elbow out.
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