Build the muscles necessary to perform neutral-grip pull-ups using the machine-assisted close neutral-grip pull-up, a compound and pull exercise.
Tag: latissimus dorsi
A compound and push exercise, use the machine-assisted triceps dip to strengthen the muscles necessary to be able to perform the proper triceps dip.
Target your lower pectoralis major and latissimus dorsi using the decline barbell pullover, an isolation and pull exercise.
The bent-over barbell reverse raise is a rare exercise but very effective at activating and building the posterior deltoid.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.
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.
A unilateral compound exercise, the seated twisting cable row is great for developing unilateral upper-body strength and size.
Use the one-arm lat pull-down to build your back muscles, especially your lats, and to develop unilateral upper-body strength.
Use the weighted inverted row to build your back muscles and develop upper-body strength. Instead of a weight plate, you can use a weighted vest or chain.
An isolation exercise, use the cable straight-arm pull-down to work your latissimus dorsi, pectoralis major, posterior deltoid, and other muscles.
An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.