Use the standing twisting cable high row, a unilateral compound pulling exercise, to develop core strength and stability and unilateral upper-body strength.
Build your back and arm muscles and develop upper-body strength using the double cable neutral-grip lat pull-down, a major compound exercise.
Build the muscles necessary to perform neutral-grip pull-ups using the machine-assisted close neutral-grip pull-up, a compound and pull exercise.
Work your shoulders using the double cable front raise, an isolation exercise that targets your anterior delts and synergistically works your lateral delts.
Target your anterior deltoid and synergistically work your lateral deltoid, upper pecs, and serratus anterior with the seated dumbbell front raise.
The behind-the-neck barbell overhead press is not recommended because it forces you to put your neck and shoulders into an extreme range of motion.
Compared with other variations of the overhead press, the seated neutral-grip dumbbell overhead press puts less pressure on your shoulder joints.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.
Targeting your anterior deltoid, the Smith machine seated overhead press offers a safe way of pressing a heavy weight overhead.
The head-supported bent-over dumbbell lateral raise ensures that you keep your body still during the exercise and only raise and lower your arms.
The difference between the straight-back underhand cable row and the straight-back cable row is that the former puts a little more emphasis on your biceps.
Build upper-body strength and work your back, arms, and posterior deltoids with the landmine row, a compound pull exercise.