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