lat pulldown cable
Sit down and grip the bar with a wide grip, then pull down towards your chest. Targets the upper back muscles (latissimus dorsi).
single arm dumbbell row
Lean on a bench with one hand and knee, and pull the dumbbell towards your hip with the other hand. Targets the middle and lower back muscles (rhomboids).
seated reverse fly machine
Sit on the machine facing forward and open your arms backward. Targets the upper back muscles (rhomboids and rear deltoids).
Chin-Ups
Grip the bar with an underhand grip (palms facing you) and pull your body up. Targets the upper back muscles (latissimus dorsi) and the biceps.
Face Pulls
Use a rope on a cable machine and pull towards your face while keeping your elbows pointed outward. Targets the rear shoulder muscles and rhomboids.
barbell underhand bent over row
Hold the barbell with an underhand grip, bend forward, and pull the bar towards your waist. Targets the middle and lower back muscles and the biceps.