Arms

Underhand Yates row

Isometric wiper

Straight-back seated cable row

Incline dumbbell curl

Medium-grip lat pull-down

Machine-assisted pull-up

Dumbbell hammer preacher curl

Cable one-arm reverse-grip triceps push-down

One-arm bench dip

Decline barbell skull crusher

Seated bent-over two-arm dumbbell kickback

Tate press