The bent-knee bench dip is a beginner compound bodyweight exercise that targets your triceps brachii and also works your lats, pecs, and anterior delts.
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.
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.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.
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.
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.