Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.
Use the dumbbell side bend to target your obliques, strengthen the lateral flexion of your spine, improve spinal mobility, and strengthen your core.
The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.
The incline dumbbell curl targets your biceps brachii, emphasizing the long (or outer) head. Your brachialis and brachioradialis act as synergists.
The medium-grip lat pull-down is great for strengthening and building your back and arms, and developing upper-body strength.
The assisted pull-up machine and exercise are very useful in helping you to build enough upper-body strength to be able to perform pull-ups unassisted.
The dumbbell hammer preacher curl is an isolation exercise that targets your brachioradialis, not your biceps brachii, which acts as a synergist.
The barbell rollout is an great auxiliary core exercise that targets your iliopsoas (hip flexors), not your rectus abdominis (which acts as a stabilizer).
The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.
The bent-over two-arm dumbbell row is a major compound pull exercise for your back and arms. Use the exercise to develop upper-body strength.
Target your posterior deltoid with the lying dumbbell one-arm rear lateral raise. To minimize involvement of your lateral deltoid, your body must be horizontal.