Muscles worked: Lats, traps, rhomboids, and biceps
How to do it: Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your chest to the bar while engaging your back. Lower yourself slowly.
Reps: 3-4 sets of 6-10 reps (or use an assist machine or bands if needed).
2. Barbell Deadlift
Muscles worked: Lower back, traps, glutes, hamstrings, and core
How to do it: Stand with feet shoulder-width apart. Bend at the hips and knees to grip the barbell. Keep your back straight and lift the bar by extending your hips and knees.
Reps: 3-4 sets of 5 reps.
3. Bent-Over Barbell Rows
Muscles worked: Lats, rhomboids, traps, and biceps
How to do it: Hinge at the hips and keep your back flat. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
Reps: 3-4 sets of 8-12 reps.
4. Single-Arm Dumbbell Rows
Muscles worked: Lats, traps, rhomboids, biceps, and core
How to do it: Place one knee on a bench, grab a dumbbell with the opposite hand, and pull it toward your hip.
Reps: 3-4 sets of 8-12 reps per arm.
5. Lat Pulldowns
Muscles worked: Lats, traps, and biceps
How to do it: Use a wide overhand grip. Pull the bar down to your upper chest while keeping your elbows pointed slightly forward.
